Front Squat

Build to Heavy Set of 3

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing 32/24kg
Front Squat 61/43kg
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing 32/24kg
Front Squat 52/36kg
Calorie Row

Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals. Both AMRAPs are scored separately as rounds + reps.