A pause front squat has a pause in the bottom of your squat – for today, we’re going with a 5-count (1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi, 5 Mississippi) for each front squat. This will force you to get as low as you can and make you work to drive out of the hole.

The metcon is a simple couplet – shoulder to overhead can be push presses or jerks. If there is a enough room, you can do walking lunges, otherwise do them in place.

Strength

Pause front squat
3, 3, 3

Conditioning

3 rounds for time:
15 shoulder to overhead, 135/95#
50 lunges (25L/25R)