Part 1:
AMRAP 7
30 Double Unders
10 Lunges
20 ft Handstand Walk (20-30 sec cap each attempt) OR 40 ft Bear Crawl
*Not recording
Part 2:
EMOM 5
2 Pause Front Squats + 1 Front Squat (60-70%)
EMOM 5
1 Pause Front Squat + 1 Front Squat (70-80%)
EMOM 5
1 Front Squat (80+%)
*Record heaviest
___________________________________________
Part 1 should be quick and intense. If you are still working on the handstand walk as a skill or progression, don’t spend more than 20-30 seconds there. Part 2 is all about feeling some heavy weight for your lower half. Let the pause-EMOMs check your stability and positions before going after 5 heavy singles at the end.