Week 10(of 12), Day 54

A. Build
Front Squat

All sets of 3 are done with a tempo of 4 sec eccentric, 1 sec pause at bottom
3@65%
1@80%
3%70%
1@85%
3@75%
1@90%

You may stay at the same percentages if weight feels heavy. Example: 3@65%, 1@80% for all rounds

B. Condition
AMRAP 15
60 Dubs
15 Toes to Bar
20 Pistols

Alpha – as written
Bravo – Dubs, Squats to plates
Charlie – 100 singles, squats to plates, knees to chest

Extra
Sorinson Hold – :60 sec x 3
Stiff arm prone knee tuck – 10-15 x 3, feet on rings