Skill / Strength: tempo frontsquats work with a less heavier weight. 5 sec to descend, pause for 3 sec at the bottom and 5 sec to ascend. Do 5 sets à 2 reps.

Conditioning 18min AMRAP
30 boxjumps
20 TTB
10 front squats
5 bar/ring MU

Light: 15/20kg - knee raises - 51/61cm - 5 pullups + 5 box tricep dips
Rx: 25/40kg - 51/61cm
Advanced: 40/50kg - 61/71cm

by Louie

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