Wednesday, April 3rd

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Pause Back Squats – 4×5 at 70%, 1 second pause at bottom.

Strength – focus on not loosing tension during the pause, keeping the entirety of our feet engaged.

3RFT (18 min cap) 9 Deadlifts 185/135 | 155/105 | 135/95 9 TTB | K2E | Leg Raises 6 Front Squats 185/135 | 155/105 | 135/95 6 C2B Pull Up | Pull Up | Assisted or ring row 3 Shoulder-to-overhead 185/135 | 155/105 | 135/95 3 Bar Muscle Ups | 6 C2B pull ups | pull ups or assisted

Workout – we’ll provide a long time cap for those who are pushing the skill today, but we’re looking for a heavy barbell for our S2O, but something we can do 3 reps without dropping the bar. For scaling on the C2B and BMU, we want to increase the challenge as we go up to choose your movements accordingly.