Fri Jan. 15, 2016

Performance

Metcon (6 Rounds for weight)

Pause Front Squat - 3 sec @ bottom
3 x 3

Pause Front Squat - 2 sec @ bottom
3 x 1

Metcon (2 Rounds for reps)

1 Front Squat @ 70-75% of Heaviest 1 Rep Pause
1 Strict HSPU
2 Front Squat
2 Strict HSPU
3...
3...
AMRAP 7min

-Rest 3 mins-

3 Front Squat @ 33% of Heaviest 1 Rep Pause
1 Mini Shuttle Run
AMRAP 5min
* record loads

Fitness

Front Squat 

Metcon (2 Rounds for reps)

1 Front Squat
1 Strict Press
2 Front Squat
2 Strict Press
3...
3...
AMRAP 7min

-Rest 3 mins-

3 Front Squat
1 Mini Shuttle Run
AMRAP 5min
* record loads to comments