Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single front squat for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
10 lateral burpees
7 push press
4 front rack walking lunge steps

When scaling the barbell weight, you’ll need to test both the front rack and the push press. For both movements, use a weight that you could easily perform an unbroken set when fresh. Remember that in the push press, you use a quick dip and drive with your torso upright to drive the bar overhead. For the front rack lunges, keep your elbows high and ensure your back knee lightly touches the floor. For burpees, step or jump laterally over the bar.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb