This is our final week of the cycle for these two lifts!  Today is our opportunity to see how staying consistent through this cycle has paid off.  We've got a grippy one from start to finish today! Wrap those thumbs and be ready to hold onto a barbell and some dumbbells for an uncomfortable amount of time. While the front squats may seem unassuming, they'll be a lot spicier mixed with bigger deadlift sets and farmers carries.

Score: Time to complete work. Add 1s per rep not completed if time capped. (100m = 1 rep)

Deadlifts | Weight should allow for at least 8. reps unbroken when fresh, we may choose to break smaller in the workout.

Farmers Carry | We should be able to complete at least 50m at a time with the weight we use.

Dumbbell Front Squats | Completed in unbroken sets.

Midline Stability

Instruct athletes to think of tightening their core as if preparing for a punch to the stomach, which creates intra-abdominal pressure and stabilizes the torso. During demonstrations, point out the difference in form and efficiency between a rep done with versus without core engagement.

DEADLIFT

Reduce Loading 
Reduce Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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FARMERS CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmers Carry
Suitcase Hold 
Shuttle Runs

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DOUBLE DUMBBELL FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Kettlebells
Single Dumbbell Front Squats 
Sub Empty Barbell
12 Air Squats

Have your route for the carry set.  If you want to keep the DBs inside, you will need to set up a shuttle system.