A Front Squat; 1+2 where first rep is 33×1 tempo and next 2 reps are dynamic @ 50, 60, 70, 80, then 2 singles @ normal pace from 80%
**between each set of FS perform 4 single arm bent over rows per side @ 31×3 tempo
+
Teams of 2
20 minute amrap
20/15 cal row
20/15 cal bike
10 synch hang squat cleans, 115/85



Leave a Reply

Your email address will not be published. Required fields are marked *