102617

MetCon – Three Rounds For Time:

• 400M Run
• 12 Front Squats (95#)
• 21 Box Jumps (24″)

Time = 11:35

102017

Front Squats w/ a 5 sec pause @ bottom & 5 sec pause 1/2 way up.

• 6 x 3 Progression
• 135#
• 155#
• 175#
• 195#
• 210#
• 220#

081217

Front Squats w/ a 7 sec. pause at bottom & 15 sec. pause 1/2 way up – 245#

3 x 3 @ 75% (185#) afterward

063017

Front Squat 5 x 5 @ 75% of 1RM – 195#

060917

Front Squats – 50% of 1RM – 3 x 10

As rx’ed @ 130#

042817

Front Squat 3 x 3 for a max of 205#

020117

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (95#)
• Rest 3 mins

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (95# – scaled)
• Rest 3 mins

AMRAP 3 mins:

• 3 Power Cleans
• 3 Front Squats
• 3 Push Jerks
• (115# – scaled)
• Rest 3 mins

Total of 12 rounds plus 6 reps.