Strength – 

Front Squat EMOM x 8

4 x Front Squats

Workout –

3 Rounds For Time (15min CAP)

20 Ring Dips

20 Pistol Squats


Session Notes – 

Strength – This strength piece will be focused on cycling through the Front Squat at a heavy weight and unbroken. Athletes should try to hold a weight across the 8 minutes. As the time progresses this will become more challenging to maintain the heavy weight.

Workout – This work out could prove to be quite technical with the movements. Athletes should look at breaking the sets down to manage their fatigue. If scaling is require athletes may consider reducing reps.