TEMPO FRONT SQUAT
Weightlifting
Tempo Front Squat (2-2-2-2 Building to heavy but not max weight)
3 Second tempo descent, normal ascent, breathe at top.
Metcon (AMRAP – Reps)
Accessory
2 Rounds
KB B Stance Split Squat 10+10
Weighted Pull Ups
Score is total Pull Ups over 2 Rounds.
Metcon (AMRAP – Rounds and Reps)
3 Rounds
3 Min AMRAP
10 KB Snatch 24/16KG
6 Burpees
6 Dish Tucks
Rest 1 min between rounds
