Front Squat
6-4-2

Starting today off with our front squat progression and we will be decreasing reps from last week which means we should see an increase in weight on the barbell. We still want you to focus on keeping all work sets productive and working at 80%. This means that you should be near failure but not to it. Use previous week’s score as a reference. Take one set every 3 minutes.

THEN –

AMRAP in 12 mins of:
3 rounds of:
4 Front Squats, 95/65 lbs
4 Push Press, 95/65 lbs
4 Thrusters, 95/65 lbs
–then–
18 Bar Facing Burpees

Goal: 3+ rounds

Buckle up for that barbell complex. With the lighter loading here it’s designed to give you the motivation to do each rep unbroken if not more when you’re feeling fresh! Adjust loading as needed in order to accomplish this. If the volume feels a bit high here take things to 2 reps of the complex. Bar facing burpee is going to be easy to slow down so try to keep a strong and steady pace here with consistent movement. Trust your fitness on this one and work get back on the barbell relatively quickly. Small pauses at the top of the reps for the barbell work are a good way to take a moment to get catch your breath and get some tension off your muscles.

Post Work
For quality:
Pigeon Stretch, L 2 mins/R 2 mins
Lying Leg Crossover Static Hold, L 1 min/R 1 min