Barbell Warm-up

Strength:

Every 2min x 12min

Build to today’s heavy complex of: 1 Tempo Front Squat @33X1+ 2 Front Squats No Tempo

For the Tempo Front Squat(@33X1), slow 3 second descent, 3 second pause at the bottom, up as quickly as you can, then follow it with two front squats with no tempo.

Conditioning:

Rogue Invitational Final Event- The Cleanup

Time Cap 9min

Rx+ 185/125

Rx 155/105

3rds

25 Double-unders

5 Power Cleans

2rds

25 Double-unders

5 Squat Cleans

1rd

25 Double-unders

5 Clean & Jerks (anyway)