4 RFT: Curtis Ps, Pull-ups, RKBs

Pause Back Squat

Athletes will have 12 minutes to establish a daily 3RM Pause Back Squats with a 2 second pause at the bottom of each rep

- then -

2 x 3 w/a pause @ 80%

WOD

4 Rounds for time

4 Curtis P's* (75/55)
6 Strict pause pull-ups**
8 Russian KB swings (32/24 kg)

*1 Curtis P = 1 squat cleans + 1 push press + 1 lunge per leg. Athletes may scale up to 95/65 if their coach agrees.

**Athletes will pause at the bottom of each pull-up rep at full extension. If athletes cannot complete unbroken sets with the pause, they should use a band to perform the pull-ups under tension and with a pause.

There will be a 12 minute cap on today's metcon.