July 27, 2020

A. 1-1/4 Tempo Front Squats
On the 0:00- 6 Tempo Front Squats @ 65% of 1RM
On the 3:00- 6 Tempo Front Squats @ 70%
On the 6:00- 6 Tempo Front Squats @ 75%
On the 9:00 6 Tempo Front Squats @ 75%

*Tempo= 4 Count Lower to below parallel, 1/4 up (above parallel), back down to below parallel, explode up to lockout


B. For Time:
15-12-9:
Thruster (95/65)
Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Thruster (95/65)
Box Jump Overs (24″/20″)


-AFTER PARTY-
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest