042115

Front Squat

4×3

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

 

Skill:

EMOM 5

2-5 Strict HSPU (if 5 is too easy make it a deficit if 2 is too hard use less range of motion)

 

WOD:

1k row

80 kb swings 53/35#

60 box jumps 24/20

40 power cleans 95/65#

20 OHS 05/65#

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