October 25, 2017
5×3 Front Squat
Perform progressively loading
sets of 3-3-3-3-3 Front Squats. Note: Your 5×3 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Front Squat
focusing on form and technique. Do not go to failure.
Skill Work: Practice with Light
weight. Perform 3-8 reps (UB)
resting between each set. Include an alternating core based exercise (12-15 reps) between sets.
50 DB Jack Press’ #25/15
16 Double Knee Hugs
500 M Row
SWOD: 12:00 AMRAP!
2 Squat Snatches #165/105
2 Squat Snatches #135/95
3 Squat Snatches #115/75 (#95/65 or #75/45)
MOD: Hang Squat Snatches, Power Snatches or Hang Power Snatches)
25 Dubs (18 Dub-A or 75 Singles)