MOBILITY & WARM UP

3 Rounds Not For Time
2 minutes Cardio of Choice
5 Russian Baby Makers
5 Squat Thoracic Rotation / side
5 Hip ER/IR Combo / Side
30 sec Squat pulsion in Bottom Position
10 Start to Catch Position Squat Jump

SKILLS & SPECIFIC WARM UP
Front Squat

FRONT SQUAT LOADING
Set 1 – 15 reps Light

Set 2 – 10 reps @ RPE 5-6/10

Set 3 – 5 reps @ RPE 7-7.5/10

CONDITIONING
“REVERSE PYRAMID FRONT SQUAT”

2×5 reps @ RPE 8.5-9/10
2×7 reps @ -5%
2×9 reps @ -5%
1×11 reps @ -5%
1×20 reps @ Empty Barbell
Tempo 20×1
Rest between sets 2 minutes

Beginner Option:
Front squat 5-5-5-5-5