Weightlifting Strength Development

Pause Back or Front Squats
3–3–3–3–3–3–3–3

Climbing. 1-sec pause at bottom. Work to 3RM.

Tri-Modal Conditioning, Short- Mid Duration

“Ignite” – For time,
200-meter run buy-in
Then:
30-20-10 rep rounds:
Squats with DBs/KBs
Handstand push-ups

After-Hour Accessory Strength Exercise

Strength: 5 sets of 3 rack pulls, heavy, across
Strength: 5 sets of 3 pull-ups, resisted with bands if able.