TEMPO FRONT SQUATS

8 sets 

2 Tempo Front Squat (70- 80%) 

Tempo = 3 sec down/no pause/1 sec up/no pause (3010) 

-Rest 90 Sec Betwwen Sets

RX+

15-12-9 

Hang Squat Clean (115/85) 

Burpee Box Get Over (30/24) 

Chest to Bar Pullups 

RX

15-12-9 

Hang Squat Clean (95/65) 

Burpee Box Get Over (24/20) 

Pull-Ups 

Fitness

15-12-9 

Hang Dumbbell Squat Clean (light) 

Up Down Box step up (24/20)

Jumping Pull Ups

TIME CAP: 12