3x5 - Pause Back Squat @moderate weight
3-3-3-3-3 (5 att)
**Athletes will warm up and build to 70-80% thren take 5 attempts to gradually work up to a heavy 3-rep Back Squat. Recent foundations grads who are not ready for a max or uncomfortable bailing can complete a 5x3@ moderate weight focusing on quality technique.
American KBS (53/35)
Plate AbMat Sit-ups
Wall Ball (20/14)
@Home / Scaled option:
American KBS (50-53/30-35)
DB/KB Goblet Squats (35/20-26)
NOTES: Score Time and record wall ball weight. Recent foundations grads may scale to russian as needed.
15/12 Cal Bike
10 Toes to Bar / T2B variation
5 Burpee Box Jumps
**REST 30 sec after each round**
NOTES: Score Total time including rest.