Front Squat Pyramids E3MOM
7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75%
4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85%
For Time:(18min cap)
100 Double Unders
20 Overhead Squats 95/65 RX+135/95 MRX 75/55
75 Double Unders
20 Front Squat 135/95 RX+165/115 MRX95/65
50 Double Unders
20 Back Squat 165/115 RX+205/135 MRX135/95
25 Double Unders
1 bar per athlete, athlete responsible for weight changes
Core & Squat Development
20 KB/DB Suitcase Lunges (alt legs)
20 Plank Hold Alternating Bird Dogs
20 Pistols or Scales (alt legs)
20 Butterfly ab-mat sit-ups
1min Wall Iron Chair sit Holding Weight plate
