Today we will be building to a heavy 1RM in the back squat. The focus here is to maintain good mechanics throughout all the lifts. For the workout, we have a couplet of running and Front Squats. It will be class dependent on whether we run outside, inside or row/bike. Regardless on the moon structural movement, you will want to push the pace there. Whether you come under the time cap or not will be determined by how long you can hold on to the bar in the front squats. The 12 minutes is going to go fast!


1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)


400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)