Strength: Pause Back Squats 6×2 **1 second pause/90 second break in between sets**

Workout: 11 Minute Ladder

2-4-6-8-10-12-14….

Power Snatches RX(115lb/75lb) RX+(155lb/105lb)

Burpees to 6″ Target

Toes To Bar

Extra Credit: 3-4 sets

12-15 Reverse Hypers/Back ext

6-8 I’Y’T’s with 2.5lb/5lb plates **6-8 reps each of I’s,Y’s,T’s**

:30 second Side Plank *Each Side*