Strength
Paused Front Squat (5 x 1, ascending)
Full 3 SECOND hold at bottom of each rep
Perform 2-3 warm-up sets of 3-5 reps before starting singles. Ascend in weight, trying to find a heavy 1RM – but be sure to hold the full 3 seconds for the rep to count!
Conditioning
3 Rounds for Time (10 MIN CAP):
7 Overhead Squats (115/75)
50 Double-Unders
5 Hang Power Cleans (115/75)
Same weight on both barbell movements. Scale weight down OR up as appropriate – should be able to perform all reps unbroken.
CORE / MOBILITY CASH-OUT:
A) Accumulate 2 minutes Superman Hold w/ PVC
B) Barbell or Foam Roll Quad Smash, 2 min/leg