Front Squat
Warm Up
A. GENERAL (5 MIN)
3 rounds:
8/6 Cal Row
8 Air Squats
8 Scap Push-Ups
10 sec Front-Rack Hold (empty bar)
B. SPECIFIC — WENNING WARM-UP (8-10 MIN)
3 rounds, circuit, no rest between movements:
20 Front Rack KB Squats
20 Banded Hamstring Curls
20 Bird Dogs (20 total, alternating)
RPE 4 — a pump, not a burn.
Scaled: 2 rounds x 20, Goblet Squats with a light KB.
Warm-up sets Front Squat:
5 @ RPE 4
3 @ RPE 6
2 @ RPE 7
Force / Ability
FRONT SQUAT
Every 2:00 x 5 sets
3 Front Squats @ RPE 7.5-8.5 (build; last set RPE 8.5)
Score: Heaviest triple
Scaled: Goblet Squat 5 x 6 @ RPE 7
Cues: elbows high, torso vertical, full depth, drive up through the whole foot.
WOD
3 ROUNDS FOR TIME
30 Dumbbell Snatches (alternating)
30 Toes-to-Bar
Time cap 15 min
Rx (M / W): DB 50 / 35 lb
Scaled: DB 35 / 20 lb — Hanging Knee Raises or V-Ups
Stimulus: Moderate (RPE 7-8); snatches in sets of 10, Toes-to-Bar in planned small sets before the grip fades. Aim 9-13 min.
Score: Time (or reps at cap)
Cool Down
Deep Squat Hold 1 min
Lat Stretch 30 sec/side
Pigeon 1 min/side
Zone 2
40 MIN RUN
40 min easy Run (Bike as backup)
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Distance + Avg HR