Pause front squat - 4,4,4,4
*3 sec pause in bottom
1RM Strict Press, 1xME @ 85% of 1RM
1 Minute Max distance KB front rack carry 53 lbs
1 Minute Max effort Double KB front squat 53 lbs
1 Minute Max distance Farmer's carry 53 lbs
Rest 1 minute
*5 burpee penalty every time you put down the KBs to be done after the metcon.
**You can put down the KBs during the rest
Use 2 - 53 lb KBs
When holding the KBs in the front rack position for the squats and the carries make sure you maintain 3 points of contact with the KB: your forearm, bicep, and chest. Do NOT chicken wing your arm while carrying the KB.
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