Strength

TEMPO FRONT SQUAT 2

9 sets of 2 repetitions (5 seconds down, 3 second pause in the bottom)

EMOM9:
Set #1 – 53% 1RM Front Squat
Set #2 – 58% 1RM Front Squat
Set #3 – 63% 1RM Front Squat
Set #4 – 53% 1RM Front Squat
Set #5 – 58% 1RM Front Squat
Set #6 – 66% 1RM Front Squat
Set #7 – 53% 1RM Front Squat
Set #8 – 58% 1RM Front Squat
Set #9 – 69% 1RM Front Squat

MetCon

“AMANDA”
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

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