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.

010816 – Front Squats

Front Squats with a Pause

1RM FS with a 7 second pause at the bottom and a 15 second pause half way up

Weight = 215#

Take 80% of weight above a complete 3 x 3 FS

062215 – Lift & Metcon

Front Squat

175# – 5 x 2

MetCon

400M repeats w/ 3:00 minutes rest x 4