Strength:

  • Front squat Pause: 6 x 3 @75%, every :90.
    pause for ONE second
    Take 4 sets to warm up to 75%

Metcon:

”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)

Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)