3 Rounds
5 Barbell Good Mornings -off the floor
5 Paused Zombie Squats
5 Kipping Swings
100m Run
Then…
Squat Maintenance (Week 4 of 4)
Every 2:00 x 5 Sets
3 Tempo Front Squats (:05 Negative)
5 Back Squats
*Perform at 65-75% of 1RM Front Squat
This will be the last week of Tempo Front squats. The loading today should be feeling a bit more challenging than is has the past 3 weeks. You’re free to build up to 75%, but keep the tempo the priority. As the loading gets heavier, it’s even more important to keep a strong upright posture through your upper back and chest.
Then…
18:00 AMRAP
200m Run
15 Pull Ups ( 15 CTB Pullups)
9 RKBS
200m Run
15 Wall Ball
9 RKBS
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