Make a Movie


Make a Movie

SKILL – Warm-up/Mobilize for Front Squats 

STRENGTH – Front Squat

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)
Part B: Instructions- With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above

Coaches note: For the 3×3, 1 full set of the 3 is 0:39-seconds 

METCON – (2) 4-min AMRAPS with a 1-min Rest b/w AMRAPS

10 Deadlifts
15 Box Jump
20 Sit-Ups

L1: 225/155, 30″/24″, GHD
L2: 155/105, 24″/20″
L3: 105/75, 20″/16″ or Step 24″/20″
L4: Sumo KB, Step-Ups, 20″/17″

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