Tempo Back Squat E3MOM
5 Sets x 3-5 Reps
**3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up**
6min AMRAP:
6 Squat Cleans 115/75 RX+135/95 MRX 95/65
6 Toes to Bar
12 Box Jumps 24/20” RX+30/24” MRX 20/18”
Rest 3min
6min AMRAP:
6 Hang Squat Cleans
6 Bar Muscle-Ups MRX Chest to Bar Pull-Ups
12 WB Sit-Ups 20/14 MRX 14/10lbs
Squat Development
20 Double KB Front Rack Lunges (10ea/alt)
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate
