W WOD – HEAVY THURSDAY 04.04.24 – “FRONT SQUAT”
WARM UP & MOBILITY
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
SKILLS & SPECIFIC WARM UP
Front Squat
3 front squat initiations
3 above-parallel front squats
5 front squats
5 front squats
FRONT SQUAT LOADING
Set 1 – 15 reps Light
Set 2 – 10 reps @ RPE 5-6/10
Set 3 – 5-7 reps @ RPE 7-7.5/10
CONDITIONING
“FRONT SQUAT”
Every 3 minutes x 5 rounds
10-10-10-10-10
Front Squat
Beginner Option:
Front squat 5-5-5-5-5