4x5 - 2-Arm TEMPO KB Front Squat @ moderate to challenging weight
**Athletes will clean the kettlebells into a solid front rack position w/ neutral wrists, thumbs to collar bones, and vertical forearms and perform the tempo KB front squat as follows:
2-3 sec controlled descent into the bottom of the squat
Pause + 2 deep belly breaths (blowing all air out) in bottom of squat
Drive out of the hole to standing
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
10 2-Arm KB Front Squats @53/35