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7/30/20

Warm Up:

3 Rounds


10 sec Prayer Stretch

10 Wall Angels

30 sec Foam Rolling Quads


Front Squat Warm Up


Strength:

Front Squat- 5x3

Tempo: 73X1

Start @ 30-40% of you front squat 1 RM


Tempo

Eccentric (descent): 7 seconds

Pause (bottom): 3 second

Concentric (ascend): Explode up

Pause (top): 1 second


Rest 2 minutes between sets. Each set starts with a clean.


Finisher:

For Time


6-12-18


Atomic Sit Ups (25)

Burpees


7 minute time cap


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