Strength – Tempo Front Squats: 5 sets of 1 rep with a 5 second negative, 3 second pause, 1 rep with a 1 second pause, 2 normal reps. Build from 55-75% with focus on not bottoming out, loosing tension, or bouncing out after the pauses.
Conditioning: “Little Nancy” 6 rounds for time of: Run, 200 m 10 Overhead Squats, 95/65 lbs – We will be performing a smaller version of Nancy today. We will be testing Nancy out in a few weeks and I want to build confidence in the rep scheme. With only 10 reps per round, we want to go unbroken for all 6 rounds.