Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
12 Russian KBS
10 SDLHP
8 goblet squats
Mobility
Spend 2:00 in the bottom of the squat w/KB in goblet position
Banded front rack mobility
Strength
Front squat – find a 3RM w/:02 pause in the hole + 1×3@90%
The pause is used to train the process of maintaining tension in a static part of a lift. It forces you to breathe without losing lumbar curve. It is also used as a programming standpoint as a way to decrease the weight needed to hit a certain stimulus. Keep that in mind when completing this strength, because you don’t want to short the pause in order to hit more weight. That is not the goal.
WOD
“Chip Shot”
24 min AMRAP w/a partner
60/50/40 cal row
40 burpee box jump overs (24/20”)
20 deadlifts (245/165#)(225/155#)(205/145#)
Split reps however you want, get through it together.
