Function:
A) KB Front Squats
5×5 @ 1.5/1
pause 1st rep – 3 sec.
B.) 4 Rounds
8 Double KB Front Squats
12 KB Swings (1.5/1)
16 Step-ups
Perform:
A) Front Squats
5×2 @ 80%
pause 1st rep – 3 sec.
B.) 4 Rounds
8 Front Squat (135/95)
12 Am Swings (1.5/1)
16 Lateral PVC Pipe jumps overs
Compete:
A) Front Squats
5×2 @ 80%
pause 1st rep – 3 sec.
B.) 4 Rounds
8 Front Squat (205/145)
12 Am Swings (2/1.5)
16 Lateral PVC Pipe jumps overs (24″/20″)
A. Front squats @95, one set at 85
B. 5:09- scaled to 55# fs, 1 pood Russian kb, and jumping over the loaded barbell