03.11.19

Lift

Pause Overhead Squat

*3 Second Pause at the bottom of all reps.

**From Rack

1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
5 x 3 @ 75%

Conditioning

2-3 Rounds (each for time)

21/15 Calorie Row
15 Dumbbell Thrusters @ 2×50/2×35
9 DB Hang Cleans @ 50/35
9 C2B Pull-ups
9 burpees

2:00 Rest

20 min cap