A. Pause back squats – 5×5 @ approximately 65% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of your squat (you probably know who you are!), you may need to scale back your weight a bit. Our priority here is a good position – not only in the bottom of the squat, but on the drive up as well. Check your ego at the door, and take an honest look at your technique (or ask your coach).
B. 8 minute AMRAP of:
8 bodyweight deadlifts
8 DB push presses
24 double-unders.