A 1 1/4 front squat is taken out of the rack, go down to the bottom of your front squat (ass to grass), then up a quarter of the way, drop back down to the bottom and explode up to a standing position. That’s just one rep! You’ll be doing sets of 5. The 1 1/4 front squat is designed to get you comfortable “bouncing” up out of the bottom of a clean, but you still need to keep your midline tight!
Strength
1 1/4 Front Squats
5, 5, 5
Conditioning
For time
400 M Run
21-15-9
Toes to Bar
Burpees
800M Run
Becca 90/15:17 sc row 500
Nate 185/15:42 RX
Sara 90/15:24 sc
Megs 105/13:26 RX
Ficke 145/16:17 RX
Tanya 85/14:40 sc row
Nick 195/12:14 RX
Steph 105/15:25 rom
O 155/14:07 RX
Dan 95/16:38 sc t2b
Lisa 55/16:38 scale t2b
Dawn 100/15:34 sc
Lam 175/12:59 RX
Jon 195/14:43 rom
Will 135/12:41 sc t2b
Jeff 120/14:49 sc
Cindy 60/15:47 sc row
Court 85/14:25 sc
KT 115/12:52 RX
Wax 155/13:25 RX
Dinger 135/13:17 sc
Frank 185/15:40 RX
Sizzle 165/16:39 RX
Danielle 85/15:20 RX
WW 135/13:00 sc
PH 185/14:24 sc
Grant 185/10:57 RX
Dustin 185/11:44 RX
Murph 175/14:50 RX
Matt C 175/11:59 sc
Kate 135/11:51 RX
Topher 115/13:54 rom
Allie R 85/13:28 sc
John 65 form/14:06 RX
Heath 115/13:12 RX
Sam 140/9:51 RX
A 100/14:48 sc
Craig 135/14:21 sc
Kelli 85/15:58 sc
Alex 185/14:26 RX