Friday 10-15-2021 Workout Of the Day

A. Front Squats
5 x 3 @33×1

B. Against a 12 min clock…
21-15-9 @30/40#
dbl DB squat cleans
dbl DB S2OH
max rep dbl devils press in time remaining

Workout Notes/Intentions: Part A will be done from the rack. The tempo is a 3 second controlled descent, 3 seconds at the bottom of the squat, explode up, and one second at the top. You will do a total of 5 sets, 3 reps. This is the third consecutive week of these tempo front squats, each week is one less rep. This week should be heavier than last week again.

For Part B, the clock will count down. You have 12 minutes of work. All dumbbell movements are double DB. Squat cleans are from the floor, you can touch inside or outside your legs, whichever you prefer. You will perform 21 squat cleans, 21 S2OH, 21 cals, then 15 of each and then 9 of each. Once you finish the 9 cals, whatever time remains will be spent on devils press. Score for this workout is total number of devil’s press. Prescribed weight is 30#’s for ladies, 40#’s for guys. You should be able to do the 21 squat cleans in 3 or less sets. The round of 9 should be unbroken.