Dynamic Front Squats

Super Youth

(A) Back Squat & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%

(B) 4 Rnds - Every 3min Run 400m + 20reps Rnd 1&3 Air Squats Rnd 2&4 Pushups

Beginner/Intermediate

(A) FRONT SQUAT 70% Perform 2 reps for 10 sets Rest as much as needed

(B) MAX REP Thruster "Unbroken"  3 x Sets - 1min Between efforts Use same load as above. 

(C) 4 Rnds - Every 3min Run 400m + 10reps Rnd 1&3 Pull-ups Rnd 2&4 Push-Ups

Advanced

(A) FRONT SQUAT 70%Perform 2 reps every 30sec for 10 sets **Work up to your 70% FS, then perform as outlined above. These are "DYNAMIC SQUATS" so control the weight down & with a slight pause & no bounce come up as FAST as you can - RESET & REPEAT. 

2min Transition

(B) MAX REP Thruster "Unbroken" 3 x Sets - 1min Between efforts Use same load as above. **Unbroken means NO pauses, NO resting in the rack or NO resting overhead. 

(C) Individual 4 Rnds - Every 3min Run 400m + 20 reps Rnd 1&3 Pull-ups Rnd 2&4 TTB**Aim for 20 UNBROKEN reps, however if unable, partition as req'd. **Scale run as req'd to fit time domain.