Strength/Skill
Tempo Front Squat and Front Squat
Minutes 0-10:
Every 2min:
3 Tempo Front Squats (3 sec down – 1 sec up.
- (5 total sets-minute 0, minute 2, minute 4, minute 6, minute 8)
Minutes 10-14:
EMOM 2 Front Squats (regular, NOT tempo)
- (4 total sets-minute 10, minute 11, minute 12, minute 13)
–Minutes 14-20 REST (6min)–
Minutes 20-30: “Front-End Loader”
Alternating EMOM 10min
Min 1: 5 Front Squats + 25 Double Unders
Min 2: 5 Front Squats + 10 Burpees
Open/Performance 135/95
Fitness 95/65, 25 DU
Scaled Unbroken FS#, 50 Singles
*Score is total reps
Recovery
30-20-10 (NOT FOR TIME)
Hip Extensions or Banded Good Mornings
Reverse Hyper or Superman