Front Rack Stretch
Empty Bar Warm Up
A) Front Squat 5x5 w/ tempo 31X1 @ 83% of 1RM. Rest 3 minutes between sets. If you can't hit this percentage then make sure you are 5-10 pounds heavier than last week.
B) Front Rack Walking Lunge 4x6/6 rest 1 minute between legs. Must be heavier than last week.