Back squat tempo's + intervals

A strength bias session working on back squat tempos. With two 3 set metcons working on your muscular endurance and strength under fatigue.

Reminders:

Ensure you warm correctly.
On part 1 warm your back squat up to around 80% of your 1RM.
On the 3x3 tempo count 3 seconds down 3 seconds at the bottom and then fast up.
The 2 metcons are supposed to be hard you are trying to get the work done as fast as possible to get onto the machine.
Keep the weights at the right weight and also ensure you push yourself to the hardest possible version on the rope.

Exercise Guide

Build to a heavy (80%) Back squat for the day.

then:

tempo back squat - 330 (3 sec down, 3 sec at the bottom, fast up)

10 DB bench @30/22.5/17.5kg

5 sandbag cleans (to the shoulder control with 1 hand off the bag) @60/40kg

10 DB bench @22.5/17.5/12.5kg

2/1 legless rope climb or 3/2 rope climbs

6 front squat @60% 1RM

1 legless rope climb + 1 rope climb or 3/2 rope climbs

Exercise Guide