Strength

With a running clock:

0-5min EMOM Back (2) Squat Tempo (3 sec down 5-sec pause)

–5-6 REST–

6-16 Every 2min(2) Back Squats Building

–16-20min REST–

20 – 25min EMOM (5) Front Squats 135/95 + (30) double- unders ← SAME MIN

  • From the floor and yes you can squat clean the 1st one.
  • set a cap of 45 seconds per intervals
  • scale to a weight that you can go unbroken

 

OPEN – as written

PERFORMANCE – 115/75

FITNESS – 95/65

 

RECOVERY

2 Rounds:

30 Hollow Rocks + 100ft Double KB/DB OH walking lunges

20 – 25min EMOM (5) Front Squats 135/95 + (30) double- unders ← SAME MIN

 

  • From the floor and yes you can squat clean the 1st one.

  • set a cap of 45 seconds per intervals

  • scale to a weight that you can go unbroken

 

OPEN – as written

PERFORMANCE – 115/75

FITNESS – 95/65

*Scaled if you do single unders do 60 reps per round