Single Pause Test

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Strength

7×1 Pause Back Squat
Start at finishing weight from last week.

(3 second pause at the bottom of every squat. Start counting the 3 seconds when you have completely stopped descending. Only move up in weight if form is perfect and chest doesn’t drop.)

WOD

AMRAP 13:
100 Double unders
50 Over Bar Burpees
25 Clusters (135/95)
12 Muscle ups