Lifting:

. Pause Front Squat (3 Secs) .

• Quickly build to a max lift for the day
• No failures. Lift as mush as you can with perfect form.
• Stay fully active in your hold at the bottom.

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Further Lifting:

. Front Squat (NO pauses) . 3 x 2 @ 90% of best lift above

• Same weight across all 3 set.
• Rest 2 mins between

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WoD:

. AMRAP Ground To Overhead (40kg / 30kg)

• Bar can be taken overhead anyhow (snatch or clean & jerk)
• However the first 20 reps must be snatched! After that you decide how you want to proceed.

.   . Post Pause Squat Numbers, The subsequent load on the drop-sets on the front squats, & then your number of reps from the WoD to Beyond The Whiteboard.

 

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