PAUSED FRONT SQUATS

A) Strength:

1) Paused Front Squat:

- Work up to a 2RM in 6-8 sets
- 3s pause at the bottom of each rep                                                                                                                           - Rest 2:00 between heavier sets

- Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.

2) Spend 5:00 warming up pull-ups and setting up for the Metcon. 

B) WOD:

Every 4:00 x 5 Sets:

6 Deadlifts* (Rx = 225/155, S = 185/125, 155/105, 135/95)
9 Pull-ups (S = 6 Pull-ups per round, Band Assisted Pull-ups, Ring Rows)
12 Goblet Squats (Rx = 53/35, S = 35/26, 26/18)


Rx+ = 255/165 & C2B Pull-ups

*Deadlifts intended to be done TnG

C) Extra Credit:

3 Sets of:

30-50 Banded Leg Curls each Leg
Rest 60s.