Strength:
Pause Front Squat
5-5-3-3-1-1
- 2 second pause in the bottom
- Build in weight each set
WOD:
For 3 cycles:
AMRAP in 5 mins of:
4 Thrusters, 135/95 lbs
6 Box Jump Overs
8 Toes-to-bars
10 Push-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Start over each round
Goal is to keep an even, fast pace each round