Strength: Tempo Pause Back Squats 3-3-3-3 **2 sec. down 2 sec pause**
Workout: For Time
21-15-9
Power Snatches RX M(95lb.-115lb.-135lb.) RX F(63lb.-73lb.-93lb)
Wallballs RX (20lb./14lb.) (11ft./10ft)
Toes To Bar
Extra Credit: Tabata **20 seconds on, 10 second break for 4 minutes**
- Assault Bike
- Plate Twist
- Lunges **weighted optional**
***Stay on assault bike for the full tabata, rest as needed then do #2 rest then onto #3.***