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