Wednesday, 3 June 2026

Pre-workout strength
EMOM 5:
1 squat clean
2 front squats
— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.
— Treat these as speed front squats; move quickly for all three reps.

For time:

On a 2:30 clock:
20 front squats (45/65 lb)
10 burpees over the bar

On a 2:30 clock:
16 front squats (65/95 lb)
10 burpees over the bar

On a 2:30 clock:
12 front squats (95/135 lb)
10 burpees over the bar

On a 2:30 clock:
8 front squats (105/155 lb)
10 burpees over the bar

On a 2:30 clock:
4 front squats (125/185 lb)
10 burpees over the bar

– Rest the remainder of each 2:30 window.
– Record your time for each couplet.