Specific Warm-Up:
4-5 sets:
3 front squats
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD:
For load:
Front squat
3-3-3-3-3
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets, each for time:
10 DB deadlifts
10 DB front rack walking lunges
10 DB front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.
Movement scaling options:
Front squat: Load, range of motion, back squats, dumbbell front squats
Post-Workout Skill Work:
Accumulate:
30 candlestick single-leg squats, right leg
30 candlestick single-leg squats, left leg