Strength
5 Sets of:
1 Tempo Pausing Front Squat
1 Front Squat
*5 sec neg, 3 sec pause at bottom
*Start at 60%, work to 75%
WOD
AMRAP 12 min:
12 Deadlifts, 155/105 Adv 185/125
9 Back Squats
6 Lateral Bar Burpees
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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