Strength:
Pause Back Squat + Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%
Extra Instructions
% is Based on 1RM Back Squat
The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.
WOD:
“Jackie”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups
Barbell: 45/35lb, 20/15kg