Warm Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds PVC Pass Through
30 Seconds PVC Overhead Squat

Movement Prep:
5 Empty Bar Front Squats
5 Empty Bar Overhead Squats
5 Pause Front Squats
5 Snatch Grip Push Press
5 Sots Press

Strength

Movement: Front Squat
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:

Movement: Pause Front Squat (3 SEC Pause)
Sets X Reps: 3 Sets X 3 Reps @ 60% 1 Rep Max / Rest 2 Minutes

WOD

5 Rounds ~ For Time

COMPETITIVE

3 Overhead Squats (165/115 or 80% 1RM)
10 Pull Ups

PERFORMANCE

3 Front Squats (165/115 or 80% 1RM)
10 Jumping Pull Ups

LIFESTYLE

3 Goblet or Front Squats
10 Ring Rows

Form: Keep Your Hands Wide and Core Tight During the Overhead Squat, You May Need to Bring Your Legs a Bit Wider Than Usual to Keep an Upright Position. if You Can’t Keep Your Bar Over Your Head With Straight Arms, Scale to Front Squats.
Stimulus: This Is a Heavy and Mobility Demanding Squat Workout. the Weight Should Be About 80% of Your 1 Rep Max. Your Pull UPS Should Be Unbroken and High Intensity.