Pause Front Squat:
Athletes will have 12 minutes to complete the following:
4 x 4 pause front squats @ 55% of their 1RM.
*Athletes should focus on a strong pause at the bottom, belts should not be worn.
Every minute on the minute for 12 minutes, alternate between:
Even: 15 Russian kettlebell swings (32/24kg)
Odd: 5 Power cleans (185/125)
*Athletes can increase the loading of the power cleans to (205/135) if their coach agrees.