Front Squat 3-2-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Build to 85-90% on the 3 singles.

Athletes will build up to a heavy triple, followed by a heavy double, and finish with 3 sets of heavy singles.
These are based on feel and should not be maxed out. Athletes should only need 3-4 sets to work up to a heavy 3. After that, they should be able to enter their heavy double. The 3 singles can be the same weight or added for each set.
Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

For time:

15 Deadlifts, 225/155 lbs

15 Shuttle Runs, 50 ft

10 Deadlifts, 225/155 lbs

10 Shuttle Runs, 50 ft

5 Deadlifts, 225/155 lbs

5 Shuttle Runs, 50 ft

— then —

15 Wall Walks

— then —

5 Deadlifts, 225/155 lbs

5 Shuttle Runs, 50 ft

10 Deadlifts, 225/155 lbs

10 Shuttle Runs, 50 ft

15 Deadlifts, 225/155 lbs

15 Shuttle Runs, 50 ft

Shuttle Runs- 25 ft down and back

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
Large Class Target time: 14-16 minutes
Large Class Time cap: 18 minutes

STIMULUS and GOALS
Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks. The key for athletes to succeed is being aggressive and strategic through the middle to minimize rest and avoid burning out. When the 15th wall walk is completed, it’s time to see if athletes can repeat or increase their previous performance ascending back up the ladder.

How bad are you willing to hurt? Nothing will put your athletes at risk of failure, so put your head down and go to work.