Tabata Front Squat x 8 rounds, immediately followed by max reps in the next 90 seconds.
Tabata Intervals = 20 seconds of work followed by 10 seconds of rest. Men 95lb/Women 65lb - Jacked 115/80, all without the use of a squat rack. Scale weight as required and use a squat rack if needed.
Rest with the barbell in the high hang or rack position. You will be assessed a post-wod penalty of 3 wall walks for every time you put the barbell on the ground or back on a squat rack during the 8 Tabata rounds.
Immediately following the 8th rest period, perform as many front squat reps are you are able in 90 seconds. You are free to drop the barbell at any time during these last 90 seconds and not incur a penalty. Your score will the the total # of reps performed in the eight 20-seconds rounds of work and the total number of reps you performed in the final 90 seconds.
Warmup: CF Warmup, 3 rounds x 10 reps each then front squat warmup with light bar.
Cool down: Trainer's choice
RESULTS:
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