6×4 @ 80%
10 Ring/Box Dips
10 Lateral Box Jumps (24/20)
50′ Farmers Carry
Today’s Front Squats are fairly heavy. After a few rounds of warm-up, we’ll complete six sets of four reps at around 80% 1RM Front Squat. If you don’t know your 1RM Front Squat, take 85% of your 1RM Back Squat.
For the conditioning, choose either Ring Dips or Box Dips, and find a height for the Box Jumps you can safely complete jumping laterally. You do not need to stand up on top of the box – the rep is completed when you jump from one side to the other. For the Farmer’s Carry, we’ll use either Dumbbells, Kettlebells, or Bumper Plates. Scale this movement up by using a pinch grip on the Bumper Plates.