1) Paused Front Squat:
- Work up to a 2RM in 6-8 sets
- 3s pause at the bottom of each rep - Rest 2:00 between heavier sets
- Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.
2) Spend 5:00 warming up pull-ups and setting up for the Metcon.
Every 4:00 x 5 Sets:
6 Deadlifts* (Rx = 225/155, S = 185/125, 155/105, 135/95)
9 Pull-ups (S = 6 Pull-ups per round, Band Assisted Pull-ups, Ring Rows)
12 Goblet Squats (Rx = 53/35, S = 35/26, 26/18)
Rx+ = 255/165 & C2B Pull-ups
*Deadlifts intended to be done TnG
C) Extra Credit:
3 Sets of:
30-50 Banded Leg Curls each Leg