WOD

Saturday

Strength 1: close grip overhead squat

Build to a moderate set of 3

Strength 2: 30-sec pause overhead squat

1 set of 2 reps w/ 30-sec hold at bottom

(@~75% of close grip overhead squat weight)

Metcon: "Capitalift"

Buy-in 75/50 cal bike or row

Then 3 rounds of

21 chest-to-bar pull-ups

15 OH squats (115/80#)

9 power clean and jerks (115/80#)