Pause Front Squat
Every 2min for 10min:
- Build to a Heavy Single
- Athletes will pause for a three count in the bottom before standing the weight up.
5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)
Athletes will complete the row and thrusters within a three-minute window.
- For example, if you finish the work in two minutes, you 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.
Fitness – Performance – Open = As written.
Assault Bike = 15/12 Cal Bike
Recovery: 1 Wall Climb into 5-10 Shoulder taps + Max Wall Hold x 3 rounds.