Strength WOD 5 x4 Front Squats *1 sec pause in bottom pos. Pause squats are a great option to improve your strength and power out of the hole in the squat. Pause squats done with 1, 3, 5 second pause will not only help you build strength by diminishing or eliminating the benefits of the stretch reflex out of the hole, they will also build static, supportive strength in the lower back, hips and abs, teach you to stay tight and help your body find its strongest position. 
WOD (workout of the day) 5 Squat Cleans (Regress as necessary)(115/75) 10 Lateral Burpees 400m Run 3 Rounds 
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Pause Squats and Squat Cleans
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