Strength:

Strength option: Paused Back Squats: Pause for an honest 3 seconds on each rep. Complete 5 sets of 3 reps. Add a small amount of weight to last week’s effort. Start at 70% of 1 RM and work up in weight if you can.

Olympic Lifting Option: Paused power or squat snatches at the knee. Pause for an honest 2 seconds. Complete 5 sets of 2 reps. Add a small amount of weight to last week’s effort.  Start at 75% of 1 RM and work up in weight if you can.

Green option: Pause Goblet Squats. Pause for an honest 3 seconds on each rep. 5 sets of 7 reps. Use a moderate weight KB

 

Conditioning: “Karen” 

Black or Rx: 150 Wall balls for time 20#/14

Green or Scaled: Lighter wall balls or 150 air squats for time

Blue or Rx+: “Thicc Karen”

100 Wall balls for time 30#/20

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