4/17/23 front squat 5x5

Warm up

1 minute bike

30 second squat hold-get comfortable

then

3 rounds

5 db goblet squats

5/5 single arm db row

10db good mornings

Strength

Front squat

Work up to 70% of your heavy 2 or

Build a heavy 7

Conditioning ABAC

A-3 minute cap

12-10-8-6-4-2

Double kb rows 53s/35s

Hand 2 hand swings 53/35

B-Every other minute x 4

5 front squats (70-80%) rd 4 max reps

20 second L sit

C-Air squats-With vest

1 minute max reps

Then

Every other minute x 4

70% for time