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Components

Front Squat

Metcon

Monday

Warm-up

3 ROUNDS
5/5 SA DB Deadlift
5/5 SA DB Swing
5/5 SA DB Thruster
100m Run

Strength

Front Squat (4-4-4-4-4)

Front Squat

4-4-4-4-4
Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

(Score is Weight)

Strength - HOME

Metcon (Weight)

5x10
Tempo DB Front Squat (12X1)

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 MINUTES
10 DB Front Squats
10 DBL DB Swing
100m Run

(Score is Rounds + Reps)

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