Wednesday, September 4th

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In 20 minutes build to: Front Squat 3RM w/ 1 second Pause

Strength: With a running clock, we will build to a heavy 3 rep pause front squat. We’re looking for tight bracing, full depth, and not bouncing out of the pocket after the 1 second pause. For anyone that hits their heavy well before the 20 minutes, drop and perform 2-3 more sets at 90% of max weight achieved.

21-15-9 Deadlift 275/185 | 225/155 | 185/135 Box Jumps (30/24) | 24/20 | Step Ups

Workout – We have a combination of heavy deadlifts and tall box jumps today. We’re looking for a weight on the bar that we could perform the 21 in 2-3 sets when fresh, however quick singles in the workout can be an option.