Strength

Paused Front Squats

– With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)-

– With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above-

 

Conditioning

 (2) 4-min AMRAPS with a 1-min Rest b/w AMRAPS

10 Deadlifts

15 Box Jump

20 Sit-Ups

 

L1: 225/155, 30″/24″, GHD

L2: 155/105, 24″/20″

L3: 105/75, 20″/16″ or Step 24″/20″

L4:KB DL, Step-Ups, 20″/17″