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 & Beginner
Same as Rx
Home Workout: 5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front-rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads available.
Post-Workout Skill Work:
30 Kickstand KB/DB deadlifts, right leg
30 Kickstand KB/DB deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm