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Friday 170915

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9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

OPEN
“Snake Bite”
For Time:
21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

PERFORMANCE
“Snake Bite”
For Time:
21-15-9
Power Snatch 35/25)
Overhead Squats (35/25)
Pull-ups

FITNESS
“Snake Bite”
For Time:
15-12-9
Power Snatch (30/20)
Overhead Squats (30/20)
Pull-ups/Ring Rows