Front Squat : 1×1

Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on a tall torso with high elbows.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

Weighted Chin-up : 1 Rep Max

Scaling Options

Strict Pull-up (pronated grip)
Assistant Banded Strict Pull-up
How to approach the lifts

Supinated Grip
Use belts, dumbbells, kettlebells, or clips to support the weight.
Try to reach a heavy single within 5-6 working sets (not counting warm-up). Remember, we are performing these in-between the front squat sets.
Focus on the hollow torso and having a straight-line pull.
Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.
During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.
We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Make sure athletes control their bodies back down from the full lockout position.

For time:

30/24 Assault Bike Calories

— then —

42-30-18 reps of:

Wall Ball, 20/14 lbs

GHD Sit-up

— then —

30/24 Assault Bike Calories

Assault Bike Calories / 25/20 Echo Bike Calories
GHD Sit-ups / V-ups

STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of assault bike calories. Effort applied to the first bike should allow for the athlete to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.

The workout is like a heat-seeking missile. It will lock on early and track you down right before the end.