Rose City Barbell – Group Training

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Paused Front Squat (heavy single)

We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters.

Metcon (Time)

“Engine Room”

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)
In “Engine Room”, athletes will complete the row and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.