Alternating between the two movements
Take 5 – 7 min to warm up to working weight, then allow 20-25 minutes for the 5 working sets of 5 reps of FS and DL. Athletes will alternate between the two movements. Front Squat is from the rack. You can use different weights for the deadlift and the front squat.
Deadlift (Weight)
Metcon (Time)
15 G20 (135/95)
30 Front Squats (135/95)
15 G2O
10 min cap
Take 5 – 7 min to warm up to working weight, then allow 20-25 minutes for the 5 working sets of 5 reps of FS and DL. Athletes will alternate between the two movements. Front Squat is from the rack. You can use different weights for the deadlift and the front squat.