Pause Bench Press- 4×5 at 70%, 1 second pause at bottom.
Strength – focus on not loosing tension during the pause and not letting the bar relax on our chest at the bottom.
4RFT (16 min cap) 20/16 Cal Row 14 Single DB Box Step Up 24″/20″ | 20″/16″ | Weightless 10 Power Snatch 115/85 | 95/65 | 75/55
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
