Strength
4 x 2 Pause front squats (3 seconds in bottom) at 80-85% of 1RM
-After each set: 30 second hollow hold-

WOD
3 Rounds of:
4 minute AMRAP
5 Burpees over the bar
8 Thrusters 95/65#
 -rest 2 minutes after each AMRAP-

*3 scores for this workout. Total of rounds and rep from each AMRAP. Start over each time"

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