Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes
B.
For time:
Run 800m
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups
Rest until the clock hits 20:00, and then…
C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)
* If you don't have strict hspu Please do a heavy d.b. push press or press
