15m – Dynamics

5m – Review of Pause FS

15m – 3 sets of 3, no heavier than 70% of 1RM Front Squat

  • Rep 1 – 5s pause
  • Rep 2 – 3s Pause
  • Rep 3 - normal

3RFT:

25 Air Squats

50 Double Unders

*8m time cap