Warm Up
2 Rounds
- 5 Ring Rows
- 10 Goblet Squats @ 31X1
- 15 Dislocates
Hip and Front Rack Mobility
Strength/Skill
4 Sets
- A1: 1 Tempo Front Squat @ 31X1 + 1 Front Squat – Rest 60 seconds
- A2: Weighted Pull Ups x 2-3 reps @ 2011 OR 2-3 Negatives @ 60A2 – Rest 60 seconds
– Front Squats are one with tempo plus another without.
– If you are still working to get deadhang pull ups, then perform the negatives. This is done using assistance to get the chin over the bar, then a 2 count hold over the bar, and then an 6 count eccentric.
MetCon
In teams of 2, partners will alternate full rounds to complete 4 each of:
- 15 Front Squats (95/65)
- 15 Pull Ups (Use jumping pull ups if needed)
