STRENGTH
1) Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock
METCON
”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)
*Scaled (45, 35) (Single Unders)
Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)