Pause Front Squats
3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat
*Pause of 3 seconds in the bottom of the squat.
Front Squat
1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat
Metcon
AMRAP 15 Minutes
3-6-9-12-18…..(add 3 reps till time expired)
Toes to bar or Knee raises
Goblet Squats (24/16kg)
Pushups
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