Want Your Cake


Want Your Cake

STRENGTH – Week 9 of 9: Mash Pause Front Squat Program <30-mins>

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Position)


Part B: Instructions- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

Coaches note: For the 3×3, 1 full set of the 3 is 0:39-seconds 

METCON – Every 4-mins for 12-mins (3 Rounds) 

Run 400 Meters
21 KBS
12 Pull-ups

L1: 53/35 (Unbroken American Swings), Chest to Bar, 400m Run 
L2:: 53/35 (Russian), 8 CTB, 400m Run 
L3: 35/25 (Russian), 8 Pull-ups, 300m Run 
L4: 25/20 (Russian), 12 Ring Rows, 200 Meter Run

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