Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%

Strength/Wod primer: (in class)

Every 2 min X 5 rounds building to AHAP

2 power snatches + 1 OHS + 2 thrusters

Wednesday Primer (in class)
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Calorie Row/bike, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row/bike, 15 GHD Sit-Ups
C) 15/12 Calorie Row/bike, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65

*spend beginning of class going over GHD sit-up and warming up barbell mvmts. Barbell mvmts should be done unbroken. Goal today is to work on fatigued barbell cycling.