2:00 Bike or row
10 Tempo Goblet Squats (3-4 Seconds down)
15 Hollow Rocks
Tempo Front Squats (20 Minutes)
*Work up in weight each set! EACH REP should be 3-4 seconds on the way down, then come up at regular speed. Work core strength here and some time under tension. This won’t be super heavy, more like 60-70% of your 1RM.
15 Minute AMRAP:
5 Squat Cleans (95/135)(125/185)
10 Toes to Bar
*Alternate ROUNDS with a partner! You do a round, then your partner does a round back and forth for 15 minutes. Cleans should be fast singles working on strength and technique over time.
Toes to Bar -Knees to Chest – V-Ups
*scoring total team rounds