StrengthÂ
Pause Front Squat
5×3 @80% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00
Superset with Double KB Romanian DL 5×5
(Pause at bottom for 2 seconds)
WOD
For Time (CAP 10min)
120 DU Buy In
3 rounds of
12 Front Rack Lunges 80/52.5 Kg
18 C2B Pull Ups
60 DU Buy Out
*
PEAK
Deadlift
5×4@80% of 1RM
(Control down and reset – not touch and go)
10-9-8-7-6-5-4-3-2-1
Hang Squat clean 80/60
*200m Row after each round
