For strength today, we’re going to work on pause front squats. Front rack the bar and take a deep breath, descend down into a squat and hold for a 3 count. Explode up to extension and repeat for 2 more reps for a total of 3. This should prepare us for the Metcon today, use a moderate to heavy weight for the cleans, which increase by one rep every round. The T2B stay constant at 6 reps per round. Your score is the total number of clean rounds you finish + any reps (cleans and T2B).


Pause Front Squat
3-3-3 @ 70% 1RM


AMRAP in 10 Minutes
1 Clean (205/135)
6 Toes to Bar
2 Cleans
6 Toes to Bar
3 Cleans
6 Toes to Bar