Essentials:
A.
10min to Build Up to a 1RM Front Squat with tempo 55×1
B.
4 Sets
Goblet Squat Holds x 60sec
On the 3min Marks
C.
12min AMRAP
Row x 10 cal
Goblet Step Back Lunges x 8 reps
Goblet Squat x 6 reps
Fitness:
A.
10min to Build Up to a 1RM Front Squat with tempo 55×1
B.
4 Sets
Goblet Squat Holds x 75sec 55/35
On the 3min Marks
C.
12min AMRAP
Row x 10 cal
Front Rack Step Back Lunges x 8 reps 105/65
Front Squat x 6 reps 105/65
Performance:
A
Double Barrel Front Squat; Build to a 1rm in 10min
B.
12min
Clean From Blocks Just above knee; 8 singles @ 85-90%
Rest as needed between Reps
C.
12min AMRAP
Airdyne x 10 cal
Front Rack Step Back Lunges x 8 reps 135/95
Front Squat x 6 reps 135/95