1:00 Jump Rope Singles
3 Wall Climbs
20 Air Squats
3 Wall Climbs
1:00 Jump Rope Singles
GET POWERFUL (12 Min)
Hang Squat Snatch EMOM 12
Min 1-6 (3 Reps)
Min 6-12 (1 Rep)
GET FIT (12 Min)
3 Rounds of:
21/14 Calorie Bike
15 Toes To Bar
9 Front Squats 185/125
12 Min Cap
COMPETITORS EXTRA
3 Rounds
30 Alternating DB Snatch 70/50 60' HS Walk
10 Min Cap
ATHLETES NOTE:
If we took your legs and midline away form you, how would your Front Squat sets go? In this piece we'll force you to find out for yourself. The Squats should be done in 1-3 sets per round, they should not turn into single Squat Cleans. 185/125 could be too heavy for some athletes to hit the proper stimulus here. If 2+ rounds seems iffy, scale the weight back to what is manageable for you.