11/22/19

Weightlifting
Front Squat (Every 2min For 12 Min (6 sets) (1) 3-Sec Pause)
Let’s emphasize technique, not weight to develop strong front squat positions.

Set 1: 50-60% Range.
Set the tone for your movement
Sets 2-8: Build. Stay smooth.
Set 9: Back down to opening weight. End with perfect reps.

Metcon
6 Rounds
Open:
10 Burpees
10 Box Jump All The Way Overs 24/20″

Performance: Box jump overs, 24/20″

Fitness: Box jump overs, 20″

Rest :30 sec after each round and record total time.

The goal is to push hard every round and let’s keep those burpees solid!

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