Strength:
Pause Front Squats (3 sec hold in bottom)
(3-3-3) 3-3-3-3-3
Pause Front Squats (3 sec hold in bottom)
(3-3-3) 3-3-3-3-3
WOD:
12-10-8-6-4-2 Squat Snatch (115/85)
12-10-8-6-4-2 Squat Snatch (115/85)
200m Run between sets
Oh pause front squats, you lovely creatures of devastation. This is a great variation of the front squat that reinforces strong position in the bottom, maintaining tension, and strength development in the upward force to come out of the bottom. We will start light, talk technique, and go through this together as we ascend in weight.
Finishing off the class with a mash up of snatches and a short run (weather permitting). If we’re good with the technique and mobility, we’ll be doing squat snatches, working toward aggressive vertical extension and rapid dropping underneath the bar with active shoulders and locked out arms to receive the weight. The reps and weight will get challenging so make sure technique is the focus on each rep.