Warm up: Coach’s Choice
Strength/Skill: Paused Front Squat + Front Squat
5 x 1 + 1
Stimulus/Focus: Use 85% for all 5 sets. Complete one pause front squat with a 2-second hold in the bottom. Then go immediately into a second regular front squat. Lift every two minutes.
WOD:21-15-9-15-21 (15 Minute Cap)
Push Press (95/65)(65/45)
Toes to Bar
Box Jump Overs (24/20)
*Masters may step down*
Stimulus/Focus: This workout will be taxing mentally due to the decreasing and then increasing rep scheme. Try to complete the round of 9 unbroken, the rounds of 15 in two sets, and the rounds of 21 in three sets.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run