1. Tempo front squat 5-3-1: work up to a heavy triple
Tempo explanation
*12:00 cap*
2. Front squat: 2X max reps @ 90% of heavy triple
3. WOD
3 rounds for quality:
Lateral lunge X8+8
L-hold X max time
Side+side cone hops X6+6
4. Finisher
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