Wednesday - I-S-C IOR

Intensity

100 Singles

400m Run

10min AMRAP

Strength

Pause OH Squats

3x3 @ 50% 7sec pause at bottom

3x3 @ 60% 5sec pause at bottom

3x2 @ 70% 3sec pause at bottom

From the ground, no racks

Conditioning

3 Muscle Up

9 Push Jerk 105/85#

12 Box Jumps 30”/24”

15min AMRAP

 

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