Strength
Every 90 Seconds for 12 minutes
3 front squats
Work to 80% of 1 RM; building in load every other set
1 and 2- 65%
3 and 4- 70%
5 and 6- 75%
7 and 8- 80%
Metcon
7 Front Squats
30 Double Unders
10 min AMRAP
Fitness: 75/55 (60 singles)
Performance: 95/65
Open: 115/75
Athletes: Focus on getting your front rack and hips ready for front squats. The strength is heavy, have a plan going in as to how you are going to progress up to 80%. For the second piece the FS should be unbroken on every set. The rounds should be fast.
