Tempo Front Squat
Heavy day is on deck for today and we will be doing some tempo front squats with a descending rep scheme. The volume today is low but we want to see you lifting heavy weight with each set. Ideally, you are building in weight with each set but we would also like to avoid any failed sets by keeping each work set productive. The tempo is :03sec down and a normal speed coming up. Take one set every 3-minutes.
Every 3 mins for 12 mins do:
Yoke Carry, pick load, 50 ft
5 Sandbag Ground-to-Over Yokes, pick load
Accessory lifts today have you carrying odd objects and then taking a sandbag or d-ball up and over the yoke. Feel free to sub out the yoke with double KB front rack carry and Dball over the shoulder. The loading for this should be heavy but allowing you to move steadily. Take one set every 2-3 minutes and rest with any remaining time.