January 15, 2020

A. 12 Minutes On The Clock:
Build to a Heavy Pausing Front Squat + Front Squat
*3 Sec Pause in bottom of first squat, no pause in second squat

B. On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders (2:1)
7 Front Squats (165/115)

-AFTER PARTY-
Push Press Complex

4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
Pause 2 Seconds in Dip