Warm Up
3 rounds
1 length bear crawl
1 length Duck walk
30s KB squat hold
5 inchworms
Technique
Front squat technique

Lats engaged – Elbows high
Descend with upright torso
Knees wide, big toe into floor

Strength
FRONT SQUAT 5RM
Front squat 5RM
– Elbows high
– Core braced
– Lead with elbows
– Feet shoulder width apart
Front squats
5-5-5-5
Start @ 70% if 1RM is known
Metcon
CF.18.05.23
Fitness test!
EMOM for as long as possible:
3 burpee over bar
6 DL @ 60/40
9 Wallballs