Strength Back Squat 5 sets of 3 pause reps (50%-70% 1RM): 1st rep pause for 2 seconds in the bucket, 2nd rep pause for 1 second and third rep no pause. Increase in weight each set. Start at 55% for set one and increase each set by 5% of 1RM
WOD – 4RFT
20 KB swings (24/16)
16 Goblet squats (same)
12 KB Hang snatch (mod-dumbbell)(6 each arm, do not need to alt. each one but you may)
***Use one KB for entire WOD***
(Time Cap 16 minute)
