Wednesday 12/9/2020

A.

Every 2 minutes, for 10 minutes:

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats 

Barbell comes from the ground. Recommended weights are 205/145 lbs, but you should be between 75-80% of your 1-RM Front Squat. You should be able to get 8 unbroken reps in the first round, it should be possible but difficult to do that on the second and third rounds.