Warm-up
3 sets
5 Squat Therapy + :20 hold in bottom after 5th rep
10 American KBS
:30 Wrist Stretch
:30 Wall hinge Stretch
then…
2 sets with naked bar
3 Front Squats
3 Strict Press
3 Back Rack Thruster
3 OHS
Weightlifting
*Spend 12 min building to today’s heavy 1RM tempo FS.
**3 second tempo down**
then..
E2MOM
Tempo Front Squat x 2
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM
Tempo Front Squats (1×1)
Tempo Front Squats (3×2)
Metcon
Metcon (Time)
For time:
45 Cal Row
35 Dball Bear Hug Squats (100/80)
25 Dball Over the Shoulder
*15 min cap