Skill: 4x5 - Pause Zombie Front Squat
Strength: Front Squat Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT. 3x4@75%ww 1x4+AMRAP@75%ww WOD: 4RFT: 500/400m Row 7 Front Squats @55-65% / 3-5 UB Reps (155/105) Accessory Work: 4 Sets 4-6 Bench Press @ 75% 12 Ring Rows w/1-sec pause Rest 90sec