Part 1:
3 x 3
Pause Front Squats (3 second pause at bottom)
40-50%
3 x 3
Pause Front Squats (1 second pause at bottom)
50-60%
5 x 1
Front Squat
*Work up to heavy single
Part 2:
For Time:
25 Wall Balls (20/14)
25 Box Jumps (24/20)
25 Burpees
25 Box Jumps (24/20)
25 Wall Balls (20/14)
*12 Minute Cap
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*Lots of squatting today – prime your bodies properly! You should not be able to achieve a high percentage of max on these pause front squats. Part 2 is a sprint – run to transitions and get that 125 reps done as quickly as possible
