Skill/Strength
Every 2:00 for 5 rounds:
6-5-4-3-2 Front Squat at 32X1 tempo
*Start around 55% of 1RM FS and build as long as perfect form and control are maintained
*Tempo is down for 3 seconds, hold at the bottom for 2 seconds, explode up, and reset at the top for 1 second or as needed
WOD
4 rounds for time:
400m Run
*2:00 rest between efforts
*Score is total time after athlete completes the 4th 400m Run
