Front Squat 4-4-4-4-4
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
21-18-15-12-9-6-3 For Time:
Kipping Pull-ups / Advanced: Chest to Bar Kipping Pull Ups
200′ Suicide Sprint (50′ sections)
Deconditioned or novice athletes should start at the round of 18 or 15 to keep their pace and sustain intensity, and avoid debilitating soreness.
Chest-to-Bar Pullups: Athlete should be able to complete each round in no more than three sets, preferably two.
MOD1: Scale repetitions accordingly
MOD3: Ring Rows
1) Clean & Jerk 12×1 Every 90 Seconds
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.