Yay Front Squats!

20min to Establish:
Front Squat 3RM
(compare to 22Jun12)
Format is 3×5 and mobility:  External Shoulder Rotation.  An example is here, around the 1:20 mark.

Increase weight each set to find the max weight at which you can complete 3 reps.  Rest between sets (not limited to the durability stretch).  Ideal rest for triples at ascending weight is 3-4min.

—–   then   —–

5 Front Squats (155/105#)
20 Pull-ups


  • Feel free to use the racks while finding your 3RM, but Front Squats in the WOD start from the floor – not the rack!