LIFT

Pause Back Squat 2 x 6 – 3 second hold in the bottom. Use 70-75-80-85-90-95% of your 1 Rep Max or if new work up to a heavy double.

WORKOUT

Performance
12 Minute AMRAP
12 Box Jumps 24/20″
6 Thrusters 40/30kg
6 Bar Facing Burpees

Fitness
12 Minute AMRAP
12 Box Jumps 20/12″
6 Thrusters 30/20kg
6 Burpees

NUTRITION