Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
EMOM 15
5-7 calories + 4 dumbbell thrusters
Notes
The metcon today is an EMOM of calories and dumbbell thrusters. You will perform the calories and thrusters in the same minute for 15 rounds.
Your calories should take no longer than :30. These will have to be done at a pretty high intensity. If you think this calorie range is not sustainable consider doing 4-5 calories instead.
The dumbbell weight should be light-moderate. These thrusters will be unbroken across the 15 minutes.