Paused Front Squat
Warm Up
2 sets
60sec Bike or Row
60 seconds 90/90 Hip Switch
30sec Air squats with a pause at the bottom
Specific
2 sets
5 Tempo Front Squats @4.2.X.1
5/5 Reverse Back rack Lunges with 3 hold at the bottom*
5/5 Cossack squats
*knee hovers 1″ above the floor
Weightlifting
Paused Front squat
1 RM Pause 2 seconds @bottom
TC: 15 min
Score: Weight
Scaling options
Build to a heavy 3 reps
Workout
RX
For Time
3-6-9-12-15-18-21
Front Squats 60/45 KG
TTB
200m Run
TC: 15 min
Score: Time
SC
3-6-9-12-15-18-21
Front Squats @ 50/35 KG
Toes to eye level
200m Run
Fit
3-6-9-12-15-18-21
Front Squats @ Light
Hanging Knee Raise
100m Run
Extras
Half kneeling landmine twist
3 x 8/8
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