15m – Dynamics

5m – Review of Pause FS

15m – 3 sets of 3, no heavier than 70% of 1RM Front Squat

• Rep 1 – 5s pause
• Rep 2 – 3s Pause
• Rep 3 - normal

3RFT:

25 Air Squats

50 Double Unders

*8m time cap