Skill:
Warm-up/Mobilize for Front Squats

Strength:
Pause Front Squat: Week 2 of 9
Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion)
then,
Part B: Instructions- With a 15-min Runninc clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

Metcon:
Non-Alternating 8-min EMOM
5 Deadlifts
10 Box Jump Overs

L1: 315/225, 24″/20″
L2: 275/185, 24″/20″
L3: 185/135, 24″/20″ (Step-Overs)
L4: HEAVY KB DL, 20″/17″ (Step-Overs)