Front Squats are moving to more traditional percentages for the rest of the cycle.

Front Squat 3×10 @60, 65, 70%

Rest 2min between sets


Open Prep Workout (Friday you will have an actual Open workout to repeat) If you plan on doing the Open, try to stay true to the wall walk standards even though you don’t have the tape lines.

As Many Rounds and Reps as Possible in 8min of:

4 Wall Walks

12 Alternating Dumbbell Snatches

16 Double Dumbbell Front Rack Reverse Lunges

*Second scaled option.


All of these movements should be done SLOW and CONTROLLED. This is for quality, not time.

3 sets

IYTW’s x 8 each

Paloff Press x 12 each way

Deadbug x 16 reps

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