WOD:

1a) Pause Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

1b) Pause Back Squat: 1 RepEMOTM x 5 sets

Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece.

2) 3 rounds AQAP:

5 Power Snatch 115/75

15 Pull-ups

45 Double-unders

Extra Work:

3) Stiff Leg Deadlift: 3 sets of 10

Rest 90-120 seconds between sets. Weight is important but focus on positioning and stretch first and foremost.

4) Face Pulls: 100 not for time

Break into as many sets as needed. Focus on positioning and activation of the movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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