Since we didn’t hit Titan Squats this week due to Murph, lets take the opportunity to work on front squats with a pause. This could pay dividends next Monday when we max out! Take 2 sets to build up to 65% of your 1RM, then hit 3 sets across at that weight using a 3 second pause for each rep. Have a partner / spotter count off three seconds for you once you reach the bottom of the squat.


Pause Front Squat
using 65% of 1RM


5 Rounds for time

7 Thrusters (115/75)
9 Toes to Bar
11 Box Jumps (24/20)