Skill:
4x5 -pause zombie front squat w/ BAR
Strength:
Pause Back Squat
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
6x2@75%ww **3 sec Pause**
WOD:
2 min AMRAP x5 Rounds
15 Air Squats
200m Sprint
Max Effort Pull-ups / Seated Pull-up / Ring Row
**REST 1 min between efforts**