Tempo Front Squat E3MOM
5 Sets x 3-5 Reps
**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up**
12min AMRAP:
1 Deadlift 115/75 RX+135/95 MRX 95/65
2 Hang Power Cleans *no squat clean into
3 Front Squats
4 Front Rack Lunges (forward or backward)
5 Shoulder to Overhead
6 Pull-Ups RX+ Chest to Bar
Core, Shoulder & Flexibility Development
30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks
30 Barbell or PVC Sotts Press (press grip)
2×30 sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
