Workout of the day

Front Squat (week 3 / 6)

E2MOM x 5 Sets:

Sets 1 - 3: 5 - 1 & 1/4 reps @ 60%
Sets 4 - 5: 5 reps @ 70%

* 5% increase from last week. To perform the 1 & 1/4 squat, first descend into the bottom of the squat, as you rebound
out of the bottom of the squat, come up about 1/4 of a full squat. Pause briefly to maintain tension and descend
back to the bottom. Drive out of the bottom returning to the top, finishing the squat. For the last 2 sets we will increase the weight and perform the full squat at a regular temp.

Increased Positional Strength: This squat variation challenges the bottom position of the squat, forcing athletes to remain in control and have complete tension throughout one of the most mechanically challenging phases of the lift.

‍

For time: (18 min cap)

90 DU's / 150 SU's
60 RKB Swings
30 Pull-ups
15 Burpees over KB
200 m Run
15 Burpees over KB
30 Pull-ups
60 RKB Swings
90 DU's / 150 SU's

KB weights:

L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg

2-3 Sets:

10 / 10 seated leg lifts over KB
10 / 10 Standing KB Side crunches