STRENGTH
Paused Front Squat
8×2 @70% of 1rm
000,200,400,600,800,1000,1200,1400
*Pausing 3 seconds
WOD
For Time (12 min cap)
40/30 Cal Bike
30 HSPU
20 Hang Squat Cleans 50/35 KG
10 STOH @80/52.5 KG
PEAK
A. 2 sets of 3 intervals of 3-minutes
Work : 3-minutes Recovery,
Rest 5 to 8-minutes between sets
A1. 3-minute AMRAP
40/30 cal Row
30 Wall ball @ 20/14lbs
Recover for 3-minutes before A2
A2. 3-minute EMOM, each minute for reps
(1) – Front squat @ 35/25kg
(2) – Bar facing burpees
(3) – Hang power clean + jerk @ 35/25kg
Recover for 3-minutes before A3
A3. 3-minute AMRAP
8 Power snatch @ 35/25kg
8 Toes to bar
8 Ring dip
Rest 5 to 8-minutes before your 2nd set