6/5/2024
Front Squat
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Record your heaviest single and note the weights of the other sets.
Rocky Mountains
Affiliate Compete (RX+)
15-10-5
Deadlift (255/175)
Shuttle Run (50ft)
-into-
20 Wall Walks
-into-
5-10-15
Deadlift (255/175)
Shuttle Run (50ft)
Freedom (RX'd)
15-10-5
Deadlift (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)
Independence
15-10-5
Deadlift (185/125)
Shuttle Run (50ft)
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
Shuttle Run (50ft)
Liberty
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
Target time: 11-13 minutes
Time cap: 16 minutes