Front Squat


A.) 3-3-3 Front squat @ 90% 1RM

B.) 5 -1 minute rounds of…
8 push ups, 6 front rack step ups, max rep hang cleans, rest 1 minute.
(Front rack step ups & hang clean weight; L1-45/65, L2- 75/115, L3-95/135)
**score is base off of total hang cleans completed within the remainder of each minute. **Front rack step ups are on a 20″ box with the bar in the front squat rack position    ***Rest between rounds is 1 minute.(1 on / 1 off)

Competitor Supplement

4 minutes of double unders, every miss do 1 muscle up.