Wednesday May 4

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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