12/27/19

Weightlifting
Front Squat:
E2MOM for 12min: (3)
*Tempo Loading Front Squats
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)

Metcon 
For Time:
Open:
10 Squat Snatch 135/95
30 Lateral Bar Burpees
10 Squat Clean 155/110
30 Lateral Bar Burpees
10 Push Jerk 175/125
30 Lateral Bar Burpees
20 Deadlift 225/155

Performance:
115/75, 135/95, 155/105, 205/135

Fitness:
95/65, 115/75, 135/95, 185/125

The cleans and the snatches can be singles, but must be quick, confident ones.
Push jerks should be no more than 2 sets.
The overall time for this piece is 9-15 minutes at most.

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