Strength –

Paused Front Squats

5 x 3 @ 5RM with 2 second pause at the bottom

Workout –

2 Rounds For Reps

5 Minutes

400m Run

Max Double Unders

5 Minutes

400m Run

Max Burpees

Session Info –

Strength – The paused front squat will help athletes build their strength at the bottom of the catch for their clean. The pause we will perform simulates the stopping of the weight as we catch the clean balancing ourselves then standing the weight back up.

Workout – This metcon will go for 20 minutes and it will be important for athletes to pace themselves along with having an active recovery using the 400m run buy in to each 5 minutes as a chance for them to recover before their next max effort movement.