Strength
Tempo Front Squat
On The Minute x 9
5 seconds down, 2 sec hold at the bottom, aggressive up
Set 1 - 3 @ 63%
Set 4 - 6 @ 67%
Set 7 - 9 @ 71%
WOD
For Time:
21 - 15 - 9
Push Press (105/85)
Lateral Burpee Over Bar
Tempo Front Squat
On The Minute x 9
5 seconds down, 2 sec hold at the bottom, aggressive up
Set 1 - 3 @ 63%
Set 4 - 6 @ 67%
Set 7 - 9 @ 71%
WOD
For Time:
21 - 15 - 9
Push Press (105/85)
Lateral Burpee Over Bar