Do not lose spinal position at the bottom of these tempo front squats!
A. Front Squat 5×3
*tempo: 3 sec btm pause, 6 secs at top
*start at 50% of 1rm and increase
B. 5 Min AMRAP x2
30 Sit Ups
AMRAP Cleans (155/115) *get heavy!
–rest 5 mins–
C. 3×30-40 Flutter Kicks (keep the small of your back on the ground)
A. Front Squat 6×3
*7 sec hold at btm, 10 sec hold in stand
*start at 50% of 1rm and increase each round
B. 5 Rounds:
5 Power Snatch (135/95)
–rest 2 mins–
Pull Up Progression
A. 7 working sets (3 reg, 2 wide, 2 reverse). Use your total number of reps from Monday and divide by 8. That number is your rep number for each of the 7 sets. Rest 60 secs btwn sets.
B. 6-12 Push Ups EMOM x 6 mins