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Friday 12/6

Tempo Front Squat

On the Minute x 9: 1 Tempo Front SquatTempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds StandSets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68%

Conditioning On the 4:00 x 4 Sets: 30 Double Unders 5 Bar or Ring Muscle-ups 30 Double Unders 5 Push Jerks

*Start With 55-60% and Build




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