Strength
Pause Squats
5 x 2 @80% of 1RM
*Pausing 3 sec at bottom of squat
0:00, 3:00, 6:00, 9:00, 12:00
*Superset with weighted Glute Bridge 5 x 3 @ 50% of Back Squat working weight.
*
WOD
15 Min AMRAP
60 Cal Row
45 Toes to Bar or GHD Sit Ups
30 Alt Pistol Squats
15 Push Jerks 80/52.5kg
*
PEAK
5×3 Clean (3 second pause just below knees)
*Start @70% and increase each set. Focus on tightness in the pause position.
3×3 Speed clean pulls@ 80%-90% of 1RM clean
*Focus on speed off the ground