Pause Front Squats!

Weightlifting

Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Metcon

For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)