Warm up: Coach’s Choice
Strength/Skill: Pause Back Squats
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% and get AHAP across the five sets of three. Pause for two seconds in the bottom of the squat. Lift on a 2-minute clock.
Paused Back Squat + Back Squat
10 x 1 +1
Stimulus/Focus: Using 80% of your heaviest set from strength, complete one pause squat + one regular back squat every thirty seconds for 5 minutes.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Back Squats (95/65)
3-6-9-12-15-18-21
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Attempt to do each round unbroken. If needed, take one break in each of the bigger sets.
Cool Down: 3 Rounds for Quality:
12 V-ups
12 Sit-ups
12 Second Hollow Rock Hold