Tempo Front Squats!

Weightlifting

Build to today’s 1-RM Tempo Front Squat @ 32X1

(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom)

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

Metcon

Every 4 minutes, for 12 minutes (3 sets), for times:

500 Meter Row

10 Front Squats

Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.