Skill Practice Warm Up: Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg.
Strength: 7 x 1 Front BOX squat – 4 of 15 (7 sets of 1 rep, same weight across, approximately 60 – 70% of front squat). Video Here.
Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Papa’s Got a Brand New Bag”
14 minute AMRAP (as many rounds as possible)
Chest-to-Bar Pull-up (Health: 8 ring row / Athletic: 8*/ Performance: 12)
12 Front squat (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 rounds, about 1:45 per round. Scale up: 15 c2b
Coaching Tips: For the chest to bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without putting the bar down. If you need to rest, try to rest at the top with the bar racked
‘Cash Out’: 10 push-ups, 15 Russian Kb swings, 4 minutes