Strength/Skill: Front Squats EMOM
- from 0:00 to 3:00, 3×3 @ 70% of 1RM (work on the minutes 0:00, 1:00, and 2:00)
- rest/adjust weights (3:00-4:00)
- from 4:00 to 7:00, 3×2 @ 75% of 1RM (work on the minutes 4:00, 5:00, and 6:00)
- rest/adjust weights (7:00-8:00)
- from 8:00 to 11:00, 3×1 @ 80% of 1RM (work on the minutes 8:00, 9:00, and 10:00)
WOD: 7 round EMOM
Min 1 – 15 Back Squats (115/85), no rack
Min 2 – 10 HSPU
Min 3 – 2 Rope Climbs
Repeat the structure (21 mins)
- Scale Appropriately !
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