Front Squats - no more pauses. Emphasis is on Heavy Single Prep. Treat every rep like you're attempting 1RM.
19 Minutes to Complete
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 92%
1 @ 94%
MetCon 5 RFT:
5 Hang Power Clean (135/95 lbs)
10 Front Rack Lunges
5 Front Squats
10 Minute Cap
Scale to 40% Front Squat 1RM
POWER LUNCH
Pistol warmup
6 EMOM: 6-8 Pistols
5-10-15-10-5
Jump Squats
Jumping Lunges
Burpees
Sit-ups
10 min cap
1:45 min Plank