Strength
Front Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%), 2×3 (90%)
Conditioning
8 Min AMRAP Ladder
3 Front Squats 155/105lb
3 GI Janes
6 Front Squats 155/105lb
6 GI Janes
9 Front Squats 155/105lb
9 GI Janes
12 Front Squats 155/105lb
12 GI Janes
*Climb ladder for the remainder of 8 min. Score = total reps
Midline
Tabata weighted plank. May use rings if available.
WOD Notes: Front squat weight is about 50% of 1RM. Pull-up bar height should be a few inches above your reach. You may jump right into the pullup (faster) or swing & kip to complete each rep. Approach this workout as a controlled sprint. No racks will be allowed for the WOD.
