130912 ~ It's all about Tempo!

Strength:

EMOM x 5 min

5 Push Press From Split

**As heavy as possible**

then...

EMOM x 5 min

2 Tempo Front Squat 330 @ 100% of C&J

Conditioning

AMRAP 12 min

10 HSPU

15 Box Jumps

20 S2O (135/95)

25 Pullups

20 DU's

Cash Out:

50 Heavy Russians

then

3 x ME Tempo Push Ups 330

 

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