Pause Front Squat Build to a Heavy Single “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (95/65) L1 250/200 M 9 goblet squat
Athletes will want to move at the fastest speed possible on the rower that still allows them to immediately pick up the barbell to go unbroken. This may be around 2k pace or a little faster depending on the person. Any extra rest or chalk after getting off the rower are seconds that could have been saved by going a little bit slower on the row. This “feeling” on the rower and transition to the barbell is something that can be practiced in the rehearsal round. Score for today is the slowest of the five rounds.