4.21.25 WOD

200m row
200m Run
Then..
2x
10 up dog down dog
10 Alt Lizard
10 Alt Knee hugs

2x
10 Squat downs
5 Hang power clean
5 Front squats
5 Power jerks

Then…
Paused Front Squat
Every 2:00 x 6 Sets: (week 3 of 3)
5 Pause front squat

The goal is to hold a true :2 sec pause (Deadstop). You should be more focused on holding the pause than the amount of weight you have on the bar. You should be somewhere around 60-70% depending on how strong you are from the bottom position.
Next week we will be moving to front squat + back squat

Then…

For Time:

Buy in: 400m Run

5 Rounds:

3 Hang Power Cleans 115/75
3 Front Squats
3 Shoulder to Ovearhead
30 Double Unders (45 singles)

Cash out: 400m Run