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Friday 170908

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1) TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squat
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel, then up!

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

2) CONDITIONING

Open

For Time:

30/21 Calorie Row
800 Meter Run
25 Burpees
20 Clusters (52.5/35)

Performance/Fitness

For Time:

30/21 Calorie Row
800 Meter Run
25 Burpees
20 Clean and Jerk (42.5/30)