2/11/2025

Tempo Front Squats

8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-

Badlands

Affiliate Compete (RX+)

15-12-9

Hang Squat Clean (135/95)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

Freedom (RX'd)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups

Independence
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups

Liberty
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups

• Target time: 8-10 minutes

• Time cap: 12 minutes