Strength

Week 9 of 9: Mash Pause Front Squat Program <30-mins>

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 85% of your “Heavy” for (3-3-3) Same Pauses as above

Conditioning

Every 4-mins for 12-mins (3 Rounds)

Run 400 Meters

21 KBS

12 Pullups

 

 L1: 53/35 (Unbroken Swings), Chest to Bar

L2:: 53/35, 8 Chest 2 Bar,

L3: 35/25, 8 Pullups,

L4: 25/20, Ring Rows, 200 Meter Run