Pause Back Squats
Warm Up
General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
Specific
3 sets
5m/5m Banded monster walks
5-3-1 Squats @Asecending Tempo 4.1.X.1
Weightlifting
Paused Back Squat
5 x 1 @90%+
Rest as needed between reps
Pause 2 seconds in the bottom
Workout
For time
1000m Run
50 DB Step-ups 22.5/15 Kg, 24/20”
50 Wall balls 20/14lbs
50 DB Snatch 22.5/15 Kg
1000m Run
TC: 22 min
Score: Time
Scaling Options
Fit
400-800m Run
50 Step-ups @ 20″
50 Wall Balls @ 14/10 lb
50 DB Snatch @ Light
400-800m Run
Intermediate
800-1000m Run
50 DB Step-ups @15/10 Kg
50 Wall Balls @ 20/14 lbs
50 DB Snatch @15/10 Kg
800-1000m Run
Accessories
Banded Single leg RDL
3 x 10/leg
Rest 30-45 sec between legs and sets
Hold 2 sec at the bottom + explode up
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