“Foundations of POWER” week 10 day 5

front squat

  • warm up : increasing weight, up to 75%
    • 3 x 3 : tempo front squat (3/2/1)
  • wave 1 :
    • 5 @ 75%
    • 3 @ 82%
    • 1 @ 86%
  • wave 2
    • 5 @ 80%
    • 3 @ 85%
    • 1 @ 90%

barbell conditioning

emom x 16 : start @ 50% of max front squat

  • min 1 – 4 :
    • 2 clean + 2 front squat
  • min 5-8 :
    • 1 squat clean + 2 front squat
  • min 8 – 12 :
    • 1 squat clean + 1 front squat
  • min 12 – 16 :
    • 1 squat clean