Front Squat
Warm Up
A. General (5 min)
3 rounds:
3 min easy Bike + 1 round:
10 Glute Bridges
10 PVC Good Mornings
8 Bird Dogs/side
20 sec Side Plank/side.
B. Specific (7 min)
2 x 5 RDL empty bar + 2 x 5 light Deadlift.
Warm-up sets:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7.
Every 2:00 x 5 sets - 3, 3, 2, 2, 2
Sets 1-2: 3 reps @ RPE 7-7.5
Sets 3-5: 2 reps @ RPE 8-8.5 (last double may touch RPE 9 if form is perfect)
Score: Heaviest double
Scaled: KB Deadlift 5 x 8 @ RPE 6-7 or light bar.
Cues: neutral spine, bar close, push the floor, finish with glutes (no hyperextension).
Force / Ability
Front Squat
Every 2:00 x 5 sets
3 Front Squats @ RPE 7-8
Score: Heaviest working weight
WOD
6 Minutes AMRAP
3 Muscle-Ups
6 Unbroken Power Snatches