Strength
Tempo Front Squat (5 x 3 @ 42X1)
5 sets of 3 reps — all from the rack
Start light and build over the 5 sets. Focus today is on positioning and keeping the prescribed tempo (all 4 components). If you are unable to keep any part of the tempo, reduce the weight. Record heaviest set of 3 where you keep the correct tempo.
WOD
“Two Pair”
For Time (12′ CAP):
21-15-9 reps:
American KB Swings (53+/35+)
Burpees over the KB
immediately into
21-15-9 reps:
Med Ball Cleans (20/14+)
200m Run after each set