Strength: (Pause Back Squat)
Every two minutes for ten minutes to complete the following:
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 rep @ 85%
**At the bottom of the squat, you will pause for two seconds before beginning your ascent.
LeanFIt:
E2MOM x 10 minutes
10 Calories + 10 Goblet Squats
WOD: “Hangnail”
Four Rounds of:
400m Run
1 Legless Rope Climb
4 Hang Power Cleans (185/125)
8 Front Squats (185/125)
(18 minute cap)
FW: Sub Rope Climb or 8 Plate G2OH Reduce weight as needed
LF: Sub Double DB Hang Cleans; Plate G2OH and Double DB Front Squats
