4x5 - Pause Back Squat
Back Rack Review w/ empty barbell
**Review the correct rack position for back squat w/ athletes during this skill work then 4x5 with a 3 sec pause in the bottom of the squat. Please emphasize high bar BS positioning, elbows behind bar, and neutral wrist position.
pause back squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
6x2@75%ww **3 sec Pause**
3 min AMRAP x4 Rounds
50 Double Unders or 100 Singles
Then AMRAP in reaming time:
9 Air Squats
**Rest 1 min between efforts**