Can’t stop NOW

Skill: Warm-up then Mobilize for Squats 

Strength: Week 4 of 9 Front Squats

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion)

then, 

Part B: Instructions- With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above

Coaches note: For the 3×3, 1 full set of the 3 is 0:51-seconds 

Metcon: 3 Rounds for Time (10 Minute Cap)

15 Chest to Bar Pullups

10 OHS

5 OTB Burpees

L1: Chest to Bar, 115/85, BFB

L2: Kipping Pullups, 95/65, BFB

L3: Jumping Pullups, 65/45, Lateral Burpees

L4: Ring Rows, Training Bar/PVC, Burpees