+97339533130
Weightlifting Strength
Front Squat
2 RM
first rep 3 sec pause in the bottom
emom 90 sec
5 rounds
1 paused front squat at 90%
Metcon 12 min emom
Min 1: max hang cluster 2dbs
Min 2: max double unders
Min 3: max devil press 1db
Min 4: rest
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility