June 4th, 2021

A) Tempo Front Squat

Build to a heavy 5 on Tempo Front Squat (32X1)

Stimulus: Build to a 9/10 RPE set of 5.

Tempo is 3s eccentric/2s pause/explode up/1s ‘rest’)

B) 4 Rounds:

3min AMRAP:

10 Front Squat (60/40kg)

10 Bar Hop Burpees

10 Handstand Push-Ups

Rest 1 min

Stimulus: Athletes should aim for unbroken sets on the bar and HSPU, athletes pick up each round where they left off.