Wednesday, October 10th

A1) SA OH Squat hold: (12:00 Cap)
3x:20 ea

A2) SL RDL:
3×5 ea

Use KB, stay relatively light to focus on movement.

B) Pause Split Jerk: (10:00 Cap)
3×3

Pause for 2 sec in the bottom of the dip, before the drive up.

C) For Time: (12:00 cap)
20 Burpee Box Jump Over
30 SA Alt DB Snatch
40 DB Box Step-Over