12/13/19

Weightlifting
Front Squat
(E2MOM for 14 min: 4 *Tempo Front Squat)
*Tempo Loading Front Squats
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)

-Start conservatively and building in weight across the 7 sets, getting at least 3 really challenging sets in.

Metcon
For Time:
Open&Performance:
10 Burpee Box Jump Overs
2 DB Box Step Overs 50s/35s 10 DB Shoulder to OH 50s/35s

8 Burpee Box Jump Overs
4 DB Box Step Overs
10 DB Shoulder to OH

6 Burpee Box Jump Overs
6 DB Box Step Overs
10 DB Shoulder to OH

4 Burpee Box Jump Overs
8 DB Box Step Overs
10 DB Shoulder to OH

2 Burpee Box Jump Overs
10 DB Box Step Overs
10 DB Shoulder to OH

Fitness: 35/25s

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