WARMUP
ON A 5:00 RUNNING CLOCK…
10 Alt. Elbow to Instep
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Squat Jumps
10 Alt. Elbow Punches
10 Front Rack Kang Squats (PVC or Empty Barbell)
Max Tempo Front Squats (3111) in time remaining…
STRENGTH
5-4-3-4-3-2
Front Squat
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
100 Double Unders
20 Front Squats (135/95)
100 Double Unders
15 Front Squats (155/105)
In Time Remaining…
AMRAP of…
50 Double Unders
5 Front Squats (185/135)
(Score is Rounds + Reps)
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