CrossFit

SKILLZ
Every Minute for 10 Minutes
1 Tempo Pause Back Squat @ 60%+ 1RM

Athletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fast

Stimulus: Heavy
Rest: As Prescribed

CONDITIONING
8 Rounds
1 Big set of Pullups
Rest as needed to repeat

*80 rep cap

Stimulus: Stamina
Rest: As Needed

Bootcamp

20 Min AMRAP
12 Sit Ups
8 Jumping Pull Ups/Pull Ups
20 Single Unders/Double Unders
1 Min Rest

Barbell

Clean & Jerk % Work