Take a Pause

Strength

On a 15min clock:

9 x 1 Pause Squat

*pause 2s @ bottom

 

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 14/10 (together, pass ball as needed)

 

*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 20/14 (together, pass ball as needed)

 

*split everything as needed (except the run)