Front Squat Build Up E3MOM
5 x 5
4min AMRAP:
Buy-in = 13/11 Calorie Row/Bike or 200m Run
13 Kettlebell Swings
13 KB/DB Box Step-ups
REST 1min
4min AMRAP:
Buy-in = 13/11 Calorie Row/Bike or 200m Run
13 Hang Squat Cleans
13 Box Jumps
REST 1min
4min AMRAP:
Buy-in – 13/11 Calorie Row/Bike or 200m Run
13 Front Squats
13 Box Jump Overs (can use hands)
**Athletes Choice on which AMRAP to Start
Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs
Box Heights = 24/20” RX+30/24” MRX 20/18”
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20
Core & Pistol Development
10 Pistols Each Leg or 10 Scaled Pistols
20 Crunches
10 Reverse Lunges w/2 KBs in Front Rack
20 GHD Sit-ups
10 KB Overhead Lunges
20 Hip Extensions
