Front Squat
Warm Up
400m Run
Mobility
- Glutes
- Quad
- Hamstring
2 Rounds
10 Kanga Squat
10 Ext Lunge Walk
10 Deep Squat Thoracic Openings
Strength
Front Squat
5 x 3 @ 85+%
Workout
AMRAP 20 min
5 Squat Clean
10 Box Jumps
15 Push ups
RX+
BB – 70/50
Box – 30″/24″
RX
BB – 60/42.5
Box – 24″/20″
SC
BB – 50/35
Box – 24″/20″
Fit
BB – 40/30
Box – 24″/20″
Push ups on knees or Banded
Goal: Weightlifting Endurance
Extras
Engine Building
5 Sets
30 Sec Farmers Carry @ 32/24kg
15 Sec Rest
30 Sec Bike Sprint
15 Sec Rest
30 Sec Box Jump Over 24/20”
15 Sec Rest
Accessory Work
100 Banded Hip Thrust with Pink Band
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