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. In “Engine Room”, you'll complete the row and thrusters within a three minute window. For example, if you finish the work in two minutes, you 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 you're positive you will complete unbroken every round.