Pause Back Squat- 4×5 at 75-80%, 1 second pause at bottom.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
3RFT (15 min cap) 10 Overhead Squats 115/85 | 95/65 | 75/55 10 Lateral Burpee over barbell | step overs directly into 3RFT 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpee to 6″ target
Total of 6 rounds today, but we’ll change the movements to something similar/easier at the halfway mark.
Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees
Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.
Core: 3 sets of 20s weighted plank
Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.
