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