Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Front Squat
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

A. Warm Up
PVC+MOBILITY

3 RND
12 Band Pull Apart
12 OH Squat con elastico
Row 300mt

B. Forza
10 Squat Snatch @65%
Rest 60"
8 Squat Snatch @70%
Rest 60"
6 Squat Snatch @75%

C. For Time
Row 45/35 Cal.
21 TTB
21 HSPU
18 TTB
18 HSPU
15 TTB
15 HSPU
Row 45/35 Cal.
15 TTB
15 HSPU
18 TTB
18 HSPU
21 TTB
21 HSPU
Row 45/35 Cal.

D. For time
10' LAVORO HSW

E. For Reps
AMRAP 7'x 3
400mt row
20 A.swing
Rest 2'

F. For Reps
5 Rnd
40 DU
20 W. Ball
40 DU
Rest 90"

6min amrap
8-12-16…
Cal on rower
Between each set 20 air squats
3min rest
6min amrap:
8-12-16…
Rkb swings 32/24kg
Between each set 20 Mountain climbers
3 min rest
6min amrap:
8-12-16…
DB Push press
Between each set 20 Sit ups

A: Hang power snatch+ Double hang squat snatch
B: Power clean+ hang squat clean+ push jerk modarete weight
C: Squat clean+ triple front squat @75% of squat clean

Mave
80 kg

Penkki
40 kg

2 kierrosta

20 pakarapotkua
20 polviennostoa
10 syväkyykkyhyppyä
10 + 10m ristijuoksusivuttain
5+ 5 pohkeen/reiden venytystä

2 kierroksen jälkeen hölkkää kevyesti 500m

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In teams of 2 for 40 minutes:

6 000 m bike

then 10 rounds at consistent pace
10 KB deadlifts (32/24 kg)
20 Sit ups
40 Double Unders

Share the work. One works, one rests.

• 60 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR

Mave
80 kg

Penkki
40 kg

DEADLIFT, E2MOM
5x5 - RIR 5+

Weights should be light, focus on being explosive.