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3-rep-max front squat

2×8 front squats @ 70% of 3RM

6×1 sumo deadlifts

Sled pushes: 3 laps

Form notes: Work up to a heavy set of three front squats.

Sit deep in the bottom of the squat with your chest up.

Use a very wide stance for the sumo deadlifts, and choose a medium-heavy weight. These are not 6 max singles. These are 6 single reps at a challenging but manageable weight.

The sled push is not for speed. Push it slowly and deliberately. Add weight if needed. Push about 60 feet, then rest for about a minute.