Front Squats then Dips, Thrusters, KB Swings and DUs

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Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

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One Response to Front Squats then Dips, Thrusters, KB Swings and DUs

  1. pmeyer says:
    17/11/2016 at 15:34

    PM, 17.11.16: Did Back Squats @75kg instead of Front Squats (my wrists hurt too much..). For the Metcon did 4 rounds plus 9 dips, 15 thrusters, 21 KB swings (total 54 reps). KB with 23.5kg dumbbell.