Front Squats @ 50%
In 2 minutes,
1 Sec pause in the hole then 1 squat
2 Sec pause in the hole then 2 squats
3 Sec pause in the hole then 3 squats
4 Sec pause in the hole then 4 squats
5 Sec pause in the hole then 5 squats
In the next 2 minutes
do the same this as above but
with HSPU
= 1 set
do that 3 more times
16 minutes of work
AMAP HSPU – 22 min cap
- 3RFT of
- 10 Burpee Broad Jumps
- 7 Semi Squat Cleans (155/105) FB 175/125
- 10 Burpees
- 7 Hang Semi Squat Cleans
- 10 Broad Jumps
- 2 Min Rest
- After you are done with your 3rd round, perform AMAP
- HSPU until the 22 minutes are up
- Don’t take the last 2 min rest after your 3rd round.
- Make you HSPU challenging