5.9.17

Part 1

Front Squat (20X1 tempo)
3-3-3-3-3-3-3

Loading Guidelines:
Sets 1-3: 50-70% 1RM
Sets 4-7: 80-90%+

Rest 2-3 minutes between sets
If new to this lift, perform 7 sets of 5 reps, focusing on mechanics and building to a challenging weight for the last 2-3 sets

Part 2

21-15-9 reps for time:
Front Squats (155/105)
Handstand Pushups

* There is a 10 minute time cap. Scale accordingly.