Weightlifting
Pause Back squat (@(70%+16.5#) x3x4)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(20min)
4 Rounds of 3 Paused back squats @16.5# + 70% of 1RM Back squat.
10 V-ups immediately after a working set
4 Rounds of 3 Paused back squats @16.5# + 70% of 1RM Back squat.
10 V-ups immediately after a working set
Clean and Jerk (3Cleans+1Jerk@(70%+16.5#)x1x4)
(18min)
4 Rounds of 3 Full squat cleans + 1 Split Jerk @ 16.5#+70% of 1RM C&J
4 Rounds of 3 Full squat cleans + 1 Split Jerk @ 16.5#+70% of 1RM C&J
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
3 Strict Handstand Push-ups
21 Burpees
3 Strict Handstand Push-ups
21 Burpees
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