Monday August 10th

A. Build to today’s 1-RM Tempo Front Squat @ 32X1
(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B. Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats

Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.

HERD FIT
3RFT
200m Run
12 Goblet Squats