Today we will be testing our leg strength. We will get started with a 1RM Front Squat in a 20 minute strength section. This will set the stage for a strength cycle that will begin next week. We have a shorter workout today that will challenge your core strength. In the first minute you will perform max rep Front Squats. We are looking for a weight here that is challenging, but allows you to move throughout the minute. For the second minute, we will use the same barbell from the front squat and perform a max Front Rack Hold. When choosing your weight for the front squat, be sure to account for the hold in this second minute. In our third minute, we will perform max rep knees to elbows. You will perform this superset three times for a total of nine minutes.
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow