Tempo Front Squat – 4×5 at 31X1 65-75%
3 second negative, 1 second pause today. Just long enough to force a complete stop without bouncing out of the pocket.
Every 2.5 min (90s of work) for 12.5 minutes (5 rounds) 8 Burpee to 6″ target Max Rep Dual KB Front Squat 53/35 | 35/26 | 26/18 Rest 60s
Workout – we’ll be performing 90s of work with a one minute rest to give our legs a chance to recover. Score is total front squats across all 5 rounds.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
