Part 1: Pause Front Squat 3-3-3
2-3 second pause at the bottom. Use light weight. Focus on speed and explosiveness.
You may also use this time to practice double unders, which are likely coming in 17.5.
36 double unders
AMRAP in 15 minutes
You must also bike 30 (men) / 25 (women) calories at some point during the WOD. The bike does not count toward your score.
Modify the DU by doing 50 single unders per round instead.