1 Pause Front Squat + 1 Front Squat (Every 90 secs for 12 mins (8 sets) (Moderate-Heavy)
1 Pause Front Squat + 1 Front Squat
Stay tight and do not bounce out of the bottom on the pause Front Squat. The second rep will be a regular Front Squat. If you did this last week, this week should be heavier if you feel good. Fight for position. (70-90%) (2-3 secs pause)
*These recommendations are only if you feel good.
Foundations: (Light to Moderate weight.
Metcon (4 Rounds for time)
7 Pull ups
* Rest 2 mins after each round.
C2B Pull ups
This should be an all out effort ever round. Keep track of your time for each round.