Strength & Mobility
Tempo Front Squat
build to a heavy single with a :07 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10 seconds of single arm hanging on each side
Conditioning
48-60 calories
50 alternating arm dumbbell hang snatches
40m dumbbell front rack walking lunges
30 jump squats
10 minute cap
Notes
Today’s workout is a chipper of 48-60 calories, 50 alternating arm dumbbell hang snatches, 40m a dumbbell front rack walking lunges, and 30 jump squats. Your score is the amount of time it takes to complete all of the work, or the amount of work completed if you do not finish in 10 minutes less.
The calories should be done in about 3 minutes. Reduce the target amount if necessary.
Use a single set of dumbbells for your snatches and lunges. You will use one dumbbell for the snatches and both dumbbells for the lunges. The snatches should be done in no more than 3 sets. The lunges should be completed in 10-20m unbroken segments.
Be sure you are hitting full depth and full extension on the jump squats. You do not have to jump very high, but you should be leaving the ground. Aim to complete these in 1-2 sets.