Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

Conditioning
“Elizabeth”
21–15–9:
Squat Cleans (135/95)
Ring Dips

Extra Work
Skills
For Time:
100 Double Unders
10 Bar Muscle-ups
80 Double Unders
8 Bar Muscle-ups
60 Double Unders
6 Bar Muscle-ups
40 Double Unders
4 Bar Muscle-ups
20 Double Unders
2 Bar Muscle-ups

*Programming modified from Ben Bergeron's CompTrain