08.03.2016 Tempo Front Squats, KBS, Goblet Squat and Strict Pull Ups

STRENGTH:

18:00 to Complete

Front Squat x 3 reps

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

METCON

Every 4 minutes, for 12 minutes (3 sets), for times:

10 Strict Pull-Ups (Sub Ring Rows or Toenail Barbell Progression)

25 Kettlebell Swings 1.5/1.0

20 Goblet Squats 1.5/1.0