WOD NOTES:
Pause Squats will challenge your position in the bottom and the ability to “get out of the hole”.
No bouncing will be allowed so the loading will be slightly lower than expected.
Fitness and Performance
15 minutes:
Build up to a Heavy 3 Front Squat (3 sec pause at bottom)
For time:
800 m Run
Rest 3 minutes
400 m Run
Rest 2 minutes
250 m Run
Record times for each piece
Sport
15 minutes:
Build up to heavy hang power clean and jerk
3 RFT
100 DU
7 Hang power clean & jerk 185/115
