Front Squats
Warm Up
General
2 rounds
60 sec Row
30sec/ side Elevated Banded ankle rocks
30sec Full squat T spine rotations
Activation
2 rounds
4/4 Front foot elevated, front rack split squats*
4 Front rack elbow rotations
* Elevate the front foot with a stack of plates or a lower box.
Strength
Front Squat
E2MOM for 10 minutes
Set 1: 5 @80%
Set 2: 4 @ 85%
Set 3: 4 @ 85%
Set 4: 4 @ 82%
Set 5: 4 @ 82%
Score: Weight
Scaling Options
Beginner
5×4 @ Tempo Across
Workout
3 rounds
30 Box Jump Over (step down)
30 Alternating DB Clean and jerk 22.5/15 KG
TC: 15 mins
Score: Time
Scaling Options
Beginner
20 Box Jump or step ups
20 Alternating DB Clean and jerk @ moderate
Intermediate
25 Box Jump Over (step down)
30 Alternating DB Clean and jerk 15/10 Kg
Accessories
EMOM 9
Min 1: 10 Cal Row @Hard damper
Min 2: 10 Heavy Wallballs
Min 3: 10 Band resisted jumping squats
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