Warm-up: Coach’s Choice
Strength/Skill: Paused Back Squat + Back Squat
Stimulus/Focus: Start at 65% of your 1 RM back squat. One complex equals one 2-second pause back squat immediately followed by 2 back squats. You will complete 5 rounds of 1 pause back squat + 2back squats on a 2-minute clock. Your goal is to increase weight each round.
WOD: 6 RFT (12 Minute Cap)
6 Clean & Jerks (115/75)(75/55)
12 Bar-Facing Burpees
Focus/Stimulus: Find a fairly quick pace and try to maintain it. You can perform clean and jerks in singles or touch and go. You may use any style you would like for the clean and jerk.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips