MOB: Full body
WU: 5 front squats
R: Movements
S: Back Squat. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 20#
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: EMOM for 10:00 of:
Max Front Squats in :20
Record total volume. You may squat clean the first one.
PWMOB: Stretch hips and hamstrings. U/D dog x3
Advanced: None
Endurance: None