Front Squat:
Build to a heavy 5, then perform 3 sets of 5 @ 80%

WOD:
5 rounds – 1 minute on / 1 minute off
> 5 slamball to shoulder (50/30kg)
> max air squats

Scaling:
You should be able to complete the 5 slamball to shoulder in 30 seconds; reduce the weight if necessary

Top tips:
We are looking for 5 quality reps on the front squat; don’t let ego get in the way of good movement! If you are new to front squat, this is a great opportunity to focus on form.