Pause Front Squat 5×3 at 60% 1RM
Rest as needed between sets.
55%-60% of 1 rep max (:03 sec pause)
Complete as many rounds as possible in 15 mins of:
4 Dumbbell Thrusters, 50/35 lbs
12 AbMat Sit-ups
16 Double Unders
Moderate duration AMRAP that will have a similar pace 22.1
Regardless, athletes should always feel like there is something to do, having quick transitions from one movement to the next.
The DBs should be at a moderate-heavy load. The short rep schemes will total up to a high volume of all movements. Each round should be around 1:45 or less. Aim to keep transitions short to maintain this intended stimulus.
Banded Pull Ups
Jumping Pull Ups
:30 Double Under Practice
32 Single Unders