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.

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3-Rounds for time: (18 min cap)

400 m Run
10 clean & Jerks
15 Pull-ups

Barbell weights:

L1: #65/95
L2: #85/115
L2: #95/135
L3: (RX+) #110/155 + 7 Bar Muscle-ups

3 Sets:

8 Barbell bent-over row
10 bicep curls