"Heavy Front Squat"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Lunge
  • Crab Crawl

Then...

  • Banded Lateral Walk (25/25)
  • Monster Walk (25/25)

Strength (3,3,3,3,3):

  • Front Squat
    * Work up to a heavy set of 3 *
    * Rest as needed between sets *
    * Scale to DBs if your Front Rack is poor *

Skill (5-10 minutes):

Work on your DB or KB Snatch

Met-Con (10-1):

  • Hang DB OR KB Snatch (Total reps)
  • Straight Leg Raise (Ab Move)
    * Prowler Push down between sets *

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Super Front Rack
  • Foam Roll (Lats/Hot Spots)