Strength
Front Squat
We’ve spent the last 2 months working a slow tempo for our front squats, it’s time to see all the strength gains you’ve made! You’ll have 20 minutes to work up to a heavy 3-rep max for the day.
Suggested progression:
10 reps – bar only
5 reps @ 50% of 1RM
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
…then add by feel
Conditioning
3×3 Barbell Complex
3x through Complex #1:
1 Deadlift + 1 Hang Power Clean + 1 Squat Clean
7 Burpees
3x through Complex #2:
1 Power Clean + 1 Squat Clean + 1 Front Squat
7 Burpees
3x through Complex #3:
1 Squat Clean + 1 Push Jerk + 1 Split Jerk
7 Burpees
Rx: 135/95
SCALED VERSION (for those less comfortable with squat cleans)
3x through Complexes #1 and #2 (same):
1 Deadlift + 1 Hang Power Clean + 1 Front Squat
3x through Complex #3:
1 Power Clean + 1 Push Press + 1 Push or Split Jerk
Burpees remain the same — 7 reps after each complex.