5 14 21

P

A. q(1:00) x 10
2 Box Squats or Pause BS
*70% of 5 RM BS
*box height at parallel

Or

3 sets
1 Pausing OHS + 1 OHS
*pause 1st rep in bottom for 3 seconds
*60,65,70% of 1RM OHS

B. FT
50 DU + 20 OHS 135/95
50 DU + 35/25cal Row
50 DU + 50 CTBPU
50 DU + 35/25cal Row
50 DU + 20 OHS
*sub 50 CTBPU with 35 sPU or 25 sCTBPU

F

A. q(1:00) x 10
2 Pause BS
*70% of 5 RM BS
*2sec Pause in bottom position (22X1 tempo)

B. FT
50 SU + 20 GS
50 SU + 35/25cal Row
50 SU + 35 RR or Pulldowns
50 SU + 35/25cal Row
50 SU + 20 GS
*sub SU with Plate or Line Hops