Front Squat and Double Under Snatch

Strength + Metcon//For Time

Rx

Front Squat 5 Sets of 3 For Time 100 Double Unders 50 Alternating Dumbbell Snatches (50/35) 100 Double Unders

65 Double Unders Dumbbell: 40/30

100 Single Unders Dumbbell: 30/15

Goal: Build front squat strength, then test jump-rope efficiency and dumbbell power under fatigue.

Stimulus: Heavy, crisp strength sets followed by a short conditioning piece. Use a rope option and dumbbell load that keep breaks brief.

front-squatdouble-underalternating-dumbbell-snatch

barbelljump-ropedumbbell