Performance

Deadlift 3 x 5 – work up to 93% for the last set

5 RFT

8 Front Squats 60/40kg

10 Box Jump Overs 24/20”

Fitness

Deadlift 3 x 5 work up to a heavy triple

5 RFT

8 Front Squats 35/25kg

10 Box Jumps 24/20”

BASICS

How to get a better rack

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans.