Strength
Pause Back Squats 5×3 (75%) – Maintain neutral spine
—3 sec count descend into bottom. Hold for count of 4 seconds
Conditioning
4 Rounds For Time
5 Back Squats 205/125lb
50′ Barbell Walk
5 Back Squats 205/125lb
50′ Barbell Walk
20 HR Burpees
WOD Notes: Weight for the BS should be 55-60%. At 3-2-1 Rage, you will complete 5 BS, walk 50′ , do 5 more BS, then walk back 50′ to where you started. This complex must all be unbroken without putting the barbell down. HR Burpees = lift hands off the ground at the bottom of the burpee.
Amarra hanging out in the bottom of squat.
Joan doing pause squats!