A. Tempo Front Squat 3×3 1:3:3:1 AHAP with perfect tempo on last rep
The tempo is…. 1 Second at the top, setting your core and spine, 3 seconds to get to the bottom of your squat, 3 second hold at the bottom, and 1 second at the top.
B. 6 Rounds:
6 KB Snatch (alternating) (54/36)
12 Goblet Squats