Down, Wait, Up

Strength

On a 15min clock:

9 x 1 Pause Squat
*pause 2s @ rock bottom, finish heavier than the 1.1 pause squat from last week

MetCon

2 Rounds For Time:

FITNESS
2 Rounds For Time:
10 Ring Rows Pull-ups
20 DBL DB Hang Power Clean 35s/20s
30 Wall Balls 14/10
400m Run (together)

*split everything as needed (except the run)

PERF / COMP
2 Rounds For Time:
10 Pull-ups
20 DBL DB Hang Power Clean 50s/35s
30 Wall Balls 20/14
400m Run (together)

*split everything as needed (except the run)