Dynamic Front Squats:
Kettlebells banded to both sides of the barbell. Heavier the better!
execute 5 x 3 reps
1 rep = 1/4 squat hold 3 seconds ,
then hold 1/2 squat for 3 seconds,
then full squat for 3 seconds,
and finally explode out the bottom of the squat causing the kettlebells to bounce.
*Minimal rest between reps.
B. “NATE” 20:00 AMRAP
2 Muscle Ups (Mod: 4 Ring Row & 4 Ring Dip)
8 KB Swings (32/20 kg)
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