Strength 1
A1 – Pause hang power clean + front squat
-Build to a heavy 3 of the complex in 20 min.
**Pause for 2 sec at the hang position (just above the knees) before starting the movement, then pause at the catch before riding it down to a squat. You do not need to stand up all the way before starting the front squat.
A2 – Glute bridge DB Pullover
– 4 x 10
Strength 2
B1 – Front foot elevated split squats
-4 x 5/leg
**Take 3 sec to lower the knee, then pause at bottom for 2 sec
B2 – Pause ring dips
-4 x 3-5 reps
**Pause for 1-2 sec at top and bottom