11.4.17

A: Pause Front Squat (3 sec @ the bottom)
EMOM x 9:
Minute 1 – 3 Reps @ 50% of 1RM Front Squat
Minute 2 – 2 Reps @ 55% of 1RM Front Squat
Minute 3 – 1 Reps @ 60% of 1RM Front Squat
Minute 4 – 3 Reps @ 50% of 1RM Front Squat
Minute 5 – 2 Reps @ 55% of 1RM Front Squat
Minute 6 – 1 Reps @ 67% of 1RM Front Squat
Minute 7 – 3 Reps @ 50% of 1RM Front Squat
Minute 8 – 2 Reps @ 55% of 1RM Front Squat
Minute 9 – 1 Reps @ 72% of 1RM Front Squat

B: For time:
10 Front Squats 40/25kg, 25 KB Swings, 100 Double-Unders
10 Front Squats 40/25kg, 20 KB Swings, 80 Double-Unders
10 Front Squats 40/25kg, 15 KB Swings, 60 Double-Unders
10 Front Squats 40/25kg, 10 KB Swings, 40 Double-Unders
10 Front Squats 40/25kg, 5 KB Swings, 20 Double-Unders