WOD for 052318

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.