BRIEF

Moderate to Moderate-Heavy in the Front Squat, heavier than the previous week’s 3x6. In the workout, we are looking for unbroken reps on all movements. Athletes shouldn’t hit any roadblocks today...keep moving through all movement and no more than 1 “break” per movement.

WARM-UP
ON A 6:00 RUNNING CLOCK…
10/8 Cal Bike
10 Alt. Curtsey Lunge (No weight)
15 Up-Downs
10 Alt. Curtsey Lunge (with empty Barbell or no weight)
15 Box Jumps (Step Down)
:10 Perfect Front Rack Hold
5 Perfect Front Squats
:10 Perfect Front Rack Hold
Max Cal Bike in the Remaining Time…
*From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work...

STRENGTH
ON A 15:00 RUNNING CLOCK...
4x5 Front Squats*
*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.

WORKOUT
FOR TIME
10 Front Squats (70/55)|(50/35kg)
15 Box Jump Overs (24/20)
20 DB Goblet Squats (22.5/15)|(15/8kg)
25 Burpees
30/25 Cal Bike
25 Burpees
20 DB Goblet Squats
15 Box Jump Overs
10 Front Squats
(Score is Time)
Timecap: 15 minutes 

*Movement Adjustments*

Front Squat -- High Bar Back Squat, Front Rack Lunge, or Back Rack Lunge are all good subs today. If the athlete can not squat or lunge, a moderate-heavy Deadlift could also fit nicely into this workout.

Single Leg DB Goblet Squat -- If the athlete is struggling with the balance, can perform without any loading or bring the feet together to a very narrow “post” squat.

Pre-Workout -- Any athletes with lower body injuries will need to adjust this workout significantly. Do not feel constrained to “match the stimulus”...sometimes it’s not possible in this type of workout. In subbing single movements, the goal today should be to find an adjustment that keeps the athlete moving in about the same time to complete the movement as written.