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677 6
  • Front squat 5-5-3-3-3-1-1-1-1 reps
  • Practice SLIPS for 20 minutes.

Establish a heavy load (“For Load“) to perform the prescribed number of Front Squats for 9 rounds. Then for 20 minutes, practice Front Scale, Back Scale, L-Sit, Handstand Hold, and Stretching (SLIPS).

Score is the heaviest load successfully lifted for the Front Squats.

Scaling Options

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option
Front Squat 5-5-5-3-3-3-3-3 reps

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