9/9
Warm-up
Warm-up
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Front Squat (5×3@75%)
EVERY 2:00
Pre-MetCon Warm-up
Warm-up
10-20ft Back rack walk(start moderate and building to workout weight)
2-3 Front Squats (start moderate and building to workout weight)
1-2 Deadlifts (start moderate and building to workout weight)
2-3 Front Squats (start moderate and building to workout weight)
1-2 Deadlifts (start moderate and building to workout weight)
1 set (at workout pace)
10ft Back Rack Carry
1 Front Squats (at workout weight)
1-2 Deadlifts (at workout weight)
Metcon
Metcon (Time)
3 Rounds
54ft Back Rack Barbell Carry (205/145)
2 Front Squats (205/145)
3 Deadlifts (205/145)
2 Front Squats (205/145)
54ft Back Rack Barbell Carry (205/145)
54ft Back Rack Barbell Carry (205/145)
2 Front Squats (205/145)
3 Deadlifts (205/145)
2 Front Squats (205/145)
54ft Back Rack Barbell Carry (205/145)
Finisher
Metcon
EMOM X 6 Minutes
Minute 1: 40 Second Hollow Hold
Minute 2: 40 Seconds Superman Hold
Minute 1: 40 Second Hollow Hold
Minute 2: 40 Seconds Superman Hold