Tuesday

Skill Development:

Pausing Front Squats

5 sets @ 2 minutes

3 – 4 – 5 – 4 – 3

@ 70% of 1RM pausing at the bottom of each squat.

WOD

For Time:

25 minutes CAP

5 Rounds:

·    6 Thrusters (RX 50/35 kg)

·    6 Pull-ups

Then:

5 Rounds:

·    4 Thrusters (RX 60/40 kg)

·    4 Chest-to-Bar Pull-ups

Then:

5 Rounds:

·    2 Thrusters (RX 70/45 kg)

·    2 Bar Muscle-ups or jumping Bar Muscle-ups

Pick thruster weights that will challenge you but not TOO challenging

Maintain good form throughout!