We on Fire


We on Fire

Warm-up/Mobilize for Front Squats 

Strength: Pause Front Squat: Week 2 of 9 

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion)


Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

Metcon: Non-Alternating 8-min EMOM 

5 Deadlifts 

10 Box Jump Overs 


L1: 315/225, 24″/20″

L2: 275/185, 24″/20″

L3: 185/135, 24″/20″ (Step-Overs) 

L4: HEAVY KB DL, 20″/17″ (Step-Overs)