Strength:
Week 8 of 9: Pause Front Squat Program
With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)
Then-
With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above
Conditioning
With a Partner… Follow the leader– (6 rounds;3/person)
9 HSPU
15 Kettlebell Swings
21/18 cal. Row
L1: 70/52 (American), Strict HSPU, 21/18 Cal. Row
L2: 52/35 (American), Kipping HSPU, 21/18 Cal. Row
L3: 35/25 (Russian), Scaled HSPU, 15/10 Cal. Row
L4:30/20, Reg. Push-up, 10/7 Cal. Row.