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Tuesday December 4

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

Melinda MettenTuesday December 4

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