S/S/S:

Back Squat w/ 3 sec pause at bottom

 5X3

Increase weight ea set

So begins the 5X3 potion of this cycle.  Lower reps should allow you to handle even more weight this time. Don’t forget, the pause is a full 3 seconds, don’t rush. Stay tight!

WOD:

21-15-9

Pull Ups

Overhead Squat 115/75

Bar comes from the ground per set.

Scaling Options:

Pull Ups – banded strict Pull Ups

OHS – weight as needed

X-tra:

3 sets no for time:

-8  Glute Ham Raises

-Walking lunge length of mats w/moderate weight on barbell