Strength:
Front Pause Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
Athletes will have 15 minutes to build in weight to a heavy tempo pausing front squat. More important than the weight on the bar is maintaining the 5 second negative and 3 second pause in the bottom.
“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
….
Up by (3’s) until finish.
SC: 75/55, K2C
Fit: 65/35, Knee Up/lying leg lifts
