Take a pause

Strength

E2M10M

1 Pause Back Squat + 1 Back Squat
20s HS hold or 20s High plank shoulder taps

MetCon

4 x 2min on 2min rest

FITNESS
4 x 2min on 2min rest
Run 200m
AMRAP Front Squats
Rd1: 65/45
Rd2: 75/55
Rd3: 85/60
Rd4: 95/65

PERFORMANCE
4 x 2min on 2min rest
Run 200m
AMRAP Front Squats
Rd1: 115/75
Rd2: 135/95
Rd3: 155/105
Rd4: 175/115

COMPETITION
4 x 2min on 2min rest
Run 200m
AMRAP Front Squats
Rd1: 135/95
Rd2: 185/125
Rd3: 205/135
Rd4: 225/145