ACF – November 23, 2020

Front Squat

10 Rounds- 1 Rep on the 1:30
1 Rep = 1 Squat Snatch with a 2 second pause at the knee + 1 Squat Snatch

Reset at the start of second Rep- do not touch and go
Start at 60% of 1 rep max and build to 80% thru the 10 rounds

Then- not for time-
21-15-9
Strict Pull-ups
Push-Ups
Box Step Ups with Empty Barbell

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