STRENGTH
Front Squat
Every 2 mins for 8 mins (4 sets)
Perform 3 Tempo Front Squats
3 seconds down – 2 second hold at the bottom – 1 second up
-4 min EMOM-
4 Front Squats
WOD
4 Rounds
In 3 mins:
30 Wallballs 20/14
20 One Arm Dumbbell Hang Clean and Jerk 55/35
Row for cals in the remaining time
-3 min rest between rounds-
*score is total calories rowed