30 Set 01-10-19

A) Pause Front Squat
On the 1:30 x 6: 1 Pausing Front Squat + 1 Front Squat
The pause will be 3 seconds in the bottom before standing
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

B) AMRAP 12:
12 Sit-up
8 Barbell Lunge (Back Position) 50/35
12 Push-up
8 Alternating Pistol Squat