1) Front Squat: 10-10-8-8-6 Every 2:30
Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off.
2) Front Rack Split Squat: 8/side Every 2:30
Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little.
3) 15-12-9-6-3 – AQAP:
Power Clean 135/95
4) Hip Thrusts: 4 sets of 15
Rest 90-120 seconds between sets. Focus on positioning over load.
5) Ski Erg:
A) 5:00 Easy
B) 4 x 1:00 @ Moderate-to-Modeately Hard, 1:00 Rest
C) 4 x 8:00 @ Easy-to-Moderate, Rest 2:00
Make sure efforts/paces in B and C are maintainable for each of the respective 4 sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE