4.28.25 WOD

3 rounds:
100m Run
5 Inch worms.
4 Pause FS with empty BB
3 Push Ups

Then..

Warm-up Every :60 x 3
Sets 1-3:
Front Squats
Build to 55%

Then…
Every:90 x 6 sets: (week 1 of 3)

Sets 1-3 : 5 Pause front squats @ 55-65% ( :2 pause)

Sets 4-6: 8 No lock-out back squats at your heaviest set front squats
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It is ok to build from 55 to 65% over the 3 sets of FS. Make sure to keep the weight lighter and stick to the pause. We care more about the positioning in the pause than the weight on the bar. Building a strong FS position will help us have a solid receiving position for our squat cleans.

The back squats have no pause at the top of any reps. If you need to rest at the top between reps, that means that you are going to heavy.

Then….

For Time:
30/25 Cal Bike
25 Toe To Bar/ V-ups
30 OHS 95/65. Scale: Front squats
25 Toe To bar/V-ups
30/25 Cal Bike.
Goal: -18min