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Workout of the Day: 11/4/2016

temp-post-image

Strength:

One set every :90 sec for 5 sets
Front Squat:
tempo squats: 3:0:1:1
5 x 3 - light to moderate load that you can maintain the tempo
***temp is 3 second descent , 0 sec pause at bottom, 1 second ascent, 1 second reset at the top

Metcon:

4 min AMRAP:
12 Power Snatch (75/55)
6 Burpee Over Bar

Rest 2 min

4 min AMRAP:
9 Power Snatches (95/65)
9 Burpees Over the Bar

rest 2 min:

4min AMRAP:
6 Power Snatches (115/75)
12 Burpees Over Bar

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