6 May 2025

A. 5 Minutes of Front Squat Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Front Squat

Wave 1:
3x 75%
2 x 80%
1 x 85%

Wave 2:
3 x 80%
2 x 85%
1 x 90%

Wave 3:
3 x 85%
2 x 90%
1 x 95%

C. For Time:
15-12-9-6-3
Lateral Burpees Over-the-Bar
5-4-3-2-1
Squat Cleans (75/55)

Time Cap = 10 Minutes

Scores = Heaviest FS; Part C Time (RX or KG)