All Levels:

A.) Back Squat w/ Pause

6x5reps

*Pause on 1st 3 reps for 2 sec.

* Last 2 reps are normal

*In between Sets

3 strict Chin Ups

Function:

B.) For time:

10 Dbl KB Strict Press

15 KB 1-arm OHS

20 Dbl KB Push Press

25 Dbl KB Front Squats

30 Dbl KB Push Jerks

35 Single KB Goblet Squats

Perform/RX:

B.) For time:

10 Strict Press

15 OHS

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

Weight (75/55)

Compete:

B.) For time:

10 Strict Press

15 OHS

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

 

Weight (115/75)