DYNAMIC WARM-UP | 10:00
EMOM 8:
Min. 1 | 1:00 slow row
Min. 2 | :30 squat-to-stands
Min. 3 | 1:00 fast row
Min. 4 | :30 air squats

FRONT SQUAT REVIEW | 9:00

Power clean Chest up in the set-up and jump the bar up to the shoulders.

Front squat initiation Lift the elbows as the hips push back.

Front squat to above parallel Squat to just above parallel, lift the chest and elbows without moving the legs.

Front squat Lift the chest and elbows at the bottom of the squat without moving the legs.

Front squat Down-and-up in one motion, no hold in the bottom. Keep the elbows high.

EMOM 7:
2 front squats
– From the floor.

RX

AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (135/205 lb)

INTERMEDIATE

AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (105/155 lb)

BEGINNER

AMRAP 12:
Row 1,500/1,750-m
Max rep front squats (65/95 lb)

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg