A. Every 2:00 for 5 sets 1 Pause OHS+ 4-6 Pause Back squats
B.Every 2:30 for 5 sets 8-10 reps Ring dips
250401 8 min AMRAP
30 DU
3 Push jerks 185/125
Program Notes:
Continuin on with our 2 sec pause squatting. You’ll be performing one pause OHS, then back racking into four pause back squats. OHS should be relatively heavy, think 80-85% of OHS
1RM, which in turn makes your back squat light pause reps in relation to your 1RM back squat. If youre not comfortable catching heavier weight behind yur head, feel free to go into
more back squats or drop and rerack bar
Your wod is a quick burner. Go unbroken on your dubs and pick an appropriate heavy barbell for you. No failed reps!
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
Intermediate: 155/105
Scaled: 135/95
Beginner: Appropriately heavy weight based off jerk skill, push press
Longevity:*** if needed, kipping, risk vs. reward moves