Front Squat + Barbell Grind

Monday, March 23rd, 2026

Strength + Metcon//Rounds for Time//18 min

Rx

A) Front Squat On the 3:00 x 4 Sets: 5 Front Squats Start at ~70%, build 5% each set B) For Time: 3 Rounds — 20/16 Cal Row + 8 Front Squats (185/125) Rest 3:00 3 Rounds — 20/16 Cal Row + 8 Deadlifts (275/185) Cap: 18 min

Level 2

L2: FS 135/95, DL 225/155, 16/12 Cal

Level 1

L1: FS 95/65, DL 185/125, 12/10 Cal

Goal: Two distinct halves, heavy barbell

Stimulus: Front squats challenging unbroken. 3 min rest resets for posterior chain. Target 14-16 min.

Movements

front-squatdeadliftrow

Equipment

barbellrower