Metcon (No Measure)
0:30 sec on / 0:30 sec off
Hanging Straight Leg Raises
Single Leg Hip Bridges (switch Legs each Round)
2 Rounds through
Pause Back Squat (8 EMOM 2 reps)
This should be a short pause, only 1-2 seconds. You can build over the sets but stay light.
Go down and pause for 1 sec and then explode up. The point is to be fast and explosive. Once you lose that speed you've lost the point of the exercise. stay light and fast.
15 OHS 95#/65#
21 KBS 53#/35#
Try and control your pace for the first two rounds and then sell out on the last round. Scale as needed.
If you feel like you're going to rip stop and switch to ring rows. DON'T RIP