WOD:

Pause Front Squats: 8 x 2

Perform 8 sets of 2 reps, resting no more than 60 seconds between sets at 75% of your 1RM. We are looking for you to descend to the bottom, hold the bottom position for 3 seconds, then bounce off your calves and drive back up to the top position.


12 minute AMRAP:
1 Hang Squat Snatch 135/95
3 Toes-to-bar
2 Hang Squat Snatch 135/95
6 Toes-to-bar
3 Hang Squat Snatch 135/95
9 Toes-to-bar
and so on until 12 minutes is up

For results post weight used for Front Squats, and total reps for Met-con along with any scaling used.


Post results/thoughts to comments

Nice to see so many folks in today, hope you all had a wonderful weekend. Great job on the pause squats. These will be super helpful for you guys in developing the bottom position of your squat. Squat Snatches are tricky and it was great to see many of you focus on technique over weight. The Snatch has a long learning process to it, so don’t get frustrated if you’re struggling with it, we all do. Hope to see lots of you tomorrow. Cheers.