STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-8:00 Hard Cap
COOLDOWN
FOR RECOVERY
Foam Roll
1:00 Quads
1:00 Hamstrings
1:00 Abductors
MOVEMENT ADJUSTMENTS…
Front Squat – Deadlift, Bench Press, or Back Squat
DB Front Squat – DB Push Press, DB Hang Power Clean, or Alt. DB Hang Power Snatch can be swapped out if lower body injury exists.
Up Down – Sit Ups or 15/12 Cal Bike