Strength- 

2 Tempo Front Squat + 2 Front Squat 

2 Tempo Front Squat + 2 Front Squat

2 Tempo Front Squat + 2 Front Squat 

Rest as needed between sets.

*Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause)

• Front Squat

5 Minute EMOM

1 Front Squat @73% 1RM Front Squat

1 Front Squat @78% 1 RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @83% 1 RM Front Squat

1 Front Squat @83% 1RM Front Squat

Metcon-

500/450m Ski/ 

21 Power Snatch (95/65)

500/450m Ski

15 Power Snatch (95/65)

500/450m Ski

9 Power Snatch (95/65)

500/450m Ski

Row if ski not available