WARM UP – MOBILITY

Quick dynamic joint warm-up + rotations etc.

2 rounds: Tabata clock (4 mins)

Sampson lunges

Burpees

Air squats / Front squats (empty barbell)

Step down box jumps

Pre-squat hip / Ankle stretch

Warm-up / Review Pause front squats

WOD A

PAUSE FRONT SQUAT X 2

3 secs pause in the bottom of both reps

5-6 mins warm-up to starting weight, then:

Every 2:30 min x 6 sets (15 mins):

Pause front squat x 5, 4, 3, 2, 2, 2

Pause for 3s in the bottom of every rep

Start at ~60% (or a moderate set of 5), and build each set to a heavy double maintaining ideal positioning and mechanics.

WOD B

HANG SQUAT CLEAN & BURPEE BOX JUMP

Complete for time:

3-6-9-12-15 rep of:

Hang squat clean (135/95)

Burpee box jump (24/20″)

(Workout courtesy of CrossFit Linchpin)

– 15 min time CAP

– Last completed: November 17th, 2015

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