November 29, 2021

November 29, 2021

11/29/21

Weightlifting
Pause Back Squat (Weight)
Pause Back Squat

6-5-4-3-2-1

No Tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM Back Squat and add weight if mechanics are sound.

-Rest 2-4 minutes between sets

Metcon
Metcon (Time)
For Time:

50 Bar Facing Burpees

Extra Work
Metcon (Time)
3 Rounds:

5 Deadlift 275/185
15 Strict HSPU’s
5 Deadlifts 275/185
50′ HS Walk

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