Warm-up

Coaches Choice

Weightlifting

Paused Front Squat (2 Reps Every 90 secs for 9 mins (6 sets))

0,1:30,3:00,4:30,6:00,7:30 (Moderate-Heavy) Try to go heavier than last week.
Build off of last week. Hit good position and keep the tempo a 2/3/x.
2-Descent down
3-Pause at the bottom
x-Explode up

Metcon

Metcon (Time)

6'
10 WB (20#/14#)
10 Pull ups
10 Box Jumps (24"/20")
*Rest 3mins
4'
20 DU
10 Front Squats (95#/65#)
5 Burpees

RX+
WB (30#/20#)
C2B
Box Jumps (30"/24")
Front Squats (155#/105#)

Scale as needed. Break up sets early and often. Have a game plan going into the workout.

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