Front Squat (5 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt.2 -Build- 4×5 @ 77.5% of 1RM
Opt. 3-Volume- 10 min EMOM 5 reps @ 55% of 1RM
Opt. 4-Accessory Work-
Metcon (AMRAP – Reps)
3 Rounds:
Min ME: Calorie row/ski/bike
Min ME: DB STO Presses/HSPUs
Min ME: DB Deadlifts
-Rest 1 min-
Metcon (Weight)
5×10 Front foot elevated lunge
or pistol squat