PAUSED BACK SQUAT

A) Strength: (20 Mins)

Paused Back Squat:

- Work up to a 3RM with 1 sec pause @ bottom 

- Rest 2:00-3:00 between heavier sets

B) WOD:

10 Min EMOM:

ODD Minutes: 6 Touch N Go Power Clean and Jerks (135/95)

EVEN Minutes: 10 Calorie Row* 

Rx+ = 7 Power Clean and Jerks & 10 Calories on Assault Bike

*Sub 100m run or 10 Burpees

Weight Scaling Options = 115/75, 95/65, 75/55

Beginner Scaling Options:

Power Clean + Jerk: 10 Light Barbell or DB Thrusters

C) Extra Credit:

Accumulate 100 Banded Pull-throughs