Pause Front Squats:
EMOM 8 minutes:
2-3 Reps @ 45-55%
*technique focus – 1 sec pause in bottom of each rep
“Heads Up 7 Up”
4 Rounds for Time:
7 Power Cleans @ 135/95
7 Chest-to-Bar Pull-Ups
7 Front Squats @ 135/95
7 Toes to Bar
7 Shoulder to Overhead @ 135/95
7 Bar Facing Burpee
Rest 1 minute between each round
Time Cap 15 minutes
**Goal is to maintain the same pace for all 4 sets.
Adjust loading to perform unbroken, with same effort on each set.
Scaling:
– Scale barbell load to 95/65 or to allow for unbroken sets.
– Scale CTB to pull ups or Jumping pull ups.
– Scale TTB to Kipping Knee raises.