Front Squat + Strict Press
5 Sets [Building to Heavy]:
*Strict Press Start First Working Set @ 70%
Set 1: 5 Front Squats @ 50%
3 strict press
Set 2: 4 Front Squats @ 60%
3 strict press
Set 3: 3 Front Squats @ 70%
3 strict press
Set 4: 2 Front Squat @ 75%
3 strict press
Set 5: 1 Front Squat @ 80%
3 strict press
3min x 5 sets
*Athletes should start with the front squat, then adjust weight for the strict press.
*Might be smart to put the strip press weight on first and then front squat and weight
AMRAP (with a Partner) in 20 minutes
10 Power Cleans (185/135 lb)
10 Chest-to-Bar Pull-Ups
10 Slam Balls (40-50/30 lb)
10 Strict Toes-to-Bar
100 Double-Unders
One partner works at a time (“you go, I go” format). Break up the work between partners as needed.
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