“Let’s take a pause and think about this”
Squat snatch (3sec pause at the bottom)
1-1-1-1-1
Squat clean (3sec pause at the bottom)
1-1-1-1-1
Jerk (1sec pause bottom of the dip, 1sec pause at the catch)
1-1-1-1-1
Note: 1sec seems short but this is just enough to kill all the momentum.
Front squat (3sec pause at the bottom)
2-2-2-2
Back squat (3sec pause at the bottom)
2-2-2-2
Note: Today is all about stability at critical positions. This is not a PR format, still build up to your max but focus on accurate execution, get those stabilizer muscles to work. Chances are you won’t match your maxes but you should be able to get close
Stampede day at Pyro Friday. Rx cowboy attire
Garage workout Sunday at 9 and 10
Coach Gabrielle’s workout Monday. Coach Gab made up a wicked workout for us, can you beat her?
Strength
E2M10M
5 shoulder press (build to max)
METCON
For time:
21-15-9-6-3
Deadlift 225/155
Bar facing burpees
