Strength


Tempo Back Squat (Wk 2)
(3.3.1.0)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%
Eccentric / Pause bottom / Concentric / Pause top
% Is based off of Effort for Tempo Back Squat

WOD 


16 Min Amrap
5.10.15.20.25....
Front Squats 115/75
Russian Plate Twists (total) 35/25
4 Ring Dips

Mod Key


P: 45/35, 
RX: "As Prescribed"
C: 135/95, 45/35, 2x 1 MU + 2 Dips

Extra Conditioning


2x
1000m Row
10 Burpees

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch

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