Strength – 

5 x 3 Tempo Back Squats


Workout – For Time 


Sit Ups

Push Press – 30/20kg

Session Info – 

Strength – This strength piece is a maintenance piece. We are doing heavy tempo squats. The tempo is 6 seconds down, 1 second pause at the bottom, explode up as fast as possible, and a 1 second pause at the top before beginning the next rep.

Workout – This workout shall be relatively light. Athletes should look at this WOD as a sprint. It will be important to rest on transitions and keep rest periods as short as possible.