Front Squat 1RM
Warm Up
General
3 rounds
30s Easy-mod-hard
Ski/Bike/Row
7 Pause air squats
7/7 Banded monster walks
Specific
2 sets
5 Front rack elbow rotations
5 Tempo Front squats @5s down
3-5 Broad Jumps
Strength
Front squat
1RM
Score: weight
Scaling Options
Beginner
Every 2 min for 14 min
2 Front Squats @ Heavy
Workout
7 rounds for time
14 TTB
7 Overhead Squats @ 50/35 KG
200m Run
TC: 21 mins
Score: Time
Scaling Options
Fit
14 Lying Knee Tuck
7 Overhead Squats @ unbroken
100m Run
SC
14 Toes to Eye Level
7 Overhead Squats @ 40/30 KG
200m Run
RX +
Every 3 minutes for 21 minutes
14 TTB
7 OH Squats @60/40 KG
200m Run
Extras
3 sets
30M Death march
60 sec Weighted Wall sit
Death march:
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