080215

PAUSE FRONT SQUAT
Start at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×2

SKILL:

3x<ME strict pull uppps into kipping pull ups without dropping off the bar

WOD:

For time:

100 Bar Facing Burpees*

*Every odd minute (beginning at 1:00) – 3 Ground to Overhead @ 135/95#

borrowed from the outlawway