Tempo Front Squat E3MOM
5 Sets x 5 Reps @ 50 – 75%
**3sec control down – 2sec hold/pause – 1sec Explode up**
6min AMRAP :
3 Power Cleans 135/95 RX+155/105 MRX 95/65
3 Front Squats
6 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 6 Push Press
REST 3min
4min AMRAP :
4 Hang Power Cleans
6 Front Rack Lunges (alt legs)
4 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 4 Push Press
Core & Squat Development
10 Kang Squats Barbell
20 Pistol to Skater Squats (10each)
30 Butterfly Ab-Mat Sit-Ups
1min Wall Iron Chair Sit Holding 25/15lb plate
