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Main – WOD
We’ve built up some great back strength in our squat / deadlift cycle. Now we are going to transition to front squatting. These particular front squats have a pause in the bottom. Use this as an opportunity to improve your position by staying tight and accelerating out of the hole without bouncing.
We’re going to get super strong.
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Note if you are competing on Saturday you can do light front squats and then collect 20 Minutes on row/AD. Break every 5 minutes to work on mobility for 2-3 minutes.
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
8 KB Deadlift
8 KB Swing
8 KB Snatch
Front Rack Mobility
Weightlifting
Paused Front Squat (5×3 5 second pause in the bottom. Build each set.)
Metcon
Burpees / Row (Time)
4 Rounds for Time
25 Burpees
Row 250 Meters
Metcon (Weight)
3 x 10 DB Walking Lunges