Pause Front Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
“Nine Yards” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Row …. Up by (3’s) until finish.
The front squat in this two part workout will prime athletes for the thrusters to come in the conditioning piece. Athletes will group up for part one and complete a slow and controlled front squat. There is a 5 second negative and 3 second pause in the bottom. Partners on the racks can help each other count out these tempos. This tempo serves to reinforce good positioning while increasing time under tension and strength.