Strength
1) Warm-up: Overhead Squat (3×3 ascending)
2) Paused Front Squat (5×3@ SAME weight across )
Tempo = 32X1 (have a partner count!)
*Add weight from last week IF form was good and you were able to control the descent and stay upright throughout — if not, drop back in weight*
Conditioning
Pre-WOD: Row 4:00 at moderate effort, holding between 24-26 s/m
WOD: 4 Rounds for Total Time of:
Row 250m @24-26 s/m
6 V-Ups (scale to tuck-ups/sit-ups)
8 BB Push Press (105/75) (scale to DB/KB)
10 BB Front Rack Walking Lunges (105/75) (scale to DB/KB)
**Rest 30 seconds between rounds**