4 Feb 2024

A. 5 Minutes of Front Squat Instruction and Practice + 7 Minutes to Build to Starting Weight

B. Every 2:30 for 12:30 (5 Sets): 3 Front Squats
Build to heavy.

C. EMOM 12 Alternating Minutes:
Min1: 30s Ring Dips (Scale: Box Dips)
Min2: 30s Hollow Rocks
Min3: 30s Double KB Front Rack Hold

Score = 3RM Front Squat