Every 90 Seconds for 7 Sets, Pause Front Squat
Build to Heavy Single for the Day
3 second active pause in bottom of squat
5 Rounds, Every 3 Minutes:
15 Thrusters (95/65)
*Score is slowest round.
We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters. In the metcon, athletes will complete the run and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.
Athletes will want to move at the fastest speed possible on the run that still allows them to immediately pick up the barbell to go unbroken.