WARMUP

Pause Front Squat

On the 1:30x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

STIMULUS

• Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

• The pause will be 3 seconds in the bottom

WOD

GYM CLASS

“Miracle-Gro”

5 Rounds:

200 Meter Run

12/9 Calorie ROW

9 Strict Presses (95/65)

WOD

Open / qualifier

“Miracle-Gro”

5 Rounds:

200 Meter Run

20/15 Calorie Assault Bike

15 Strict Handstand Push-ups