“The future belongs to those who prepare for it today.” – Malcolm X

1 Pause Front Squat + 1 Front Squat 1-1-1-1-1

Two movements in our front squat complex, which comes from the rack
We’ll pause for 3 seconds in the bottom of the first rep
There is no pause on the second rep
Build to something heavy for the day with solid mechanics

Athletes will have 12 minutes to build to their heavy pausing front squat complex
People sharing a rack can count out the 3 second pause in the bottom if they’d like for the first rep

Every 4 mins for 20 mins do:

20/15 Row / Bike Calories

40 Double Unders

7 Front Squats, 165/115 lbs

Working through 5 rounds of this interval workout
You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the slowest score of the 5 rounds
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

Choose a double under variation that you can complete in around 30-40 seconds each round

The barbell comes from the floor for the front squats in the metcon, so it should also be a weight you can clean
Choose a moderately heavy and challenging front squat weight, but something you’ll complete unbroken every round
It is ok to squat clean the first rep

If your short on rowers/bikes, stagger heats by 2 minutes
Heat 2 would start their rounds on the (2-6-10-14-18)

With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
On the row, focus on a controlled stroke rate with a hard leg drive
Use the recovery here to keep the heart rate down instead of flying through your strokes
With a relatively small number of double unders, shoot for unbroken sets if you can
However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds