Tempo Front Squats E3MOM
5 Sets X 3-6 Reps @ 50-75%
**3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset**
12min AMRAP:
12 Squat Cleans 135/95 RX+165/115 MRX 95/65
48 Double Unders or 12 Box Jump Over 24/20 RX+30/24” MRX 24/20”
Squat & Core Development
2×12 Cossack Squats (12 each leg)
2×12 GHD Sit-ups
2×12 Pistols or Scales (12 each leg)
2×12 V-Ups
2×12 Double Kettlebell Lunges (alt legs)
A. 185 across (5-5-5-4-4)
B. 3 rx (du)
C. Basically Complete w/ Matrice & Kyle F
135(6)-165(4-4-4-4)
3+7 rx box jumps
115-165-185-185-205 for 3 across
4 rounds rx, double unders
A. Completed as prescribed
B. 3 + 5 rx+ with DUs
5x 3 @ 195
5 RX+ (Box Jumps)
5×4 tempo @225 across
4+23 Rx+ (BJO)
A. 5×3 185# across
B. 3+12 Rx+ BJO
A: 185(5)x5
B: 4 rds, RX (135#/BJO)
155 for 3 each set
4+5 RX+ DU
3 RX (last 2 rounds RX+) dubs
135 for 3 across
4 + 11 RX+ DUs
205
4+4 Rx+ box jumps
A. Training
B. 4+1 rx (DU)