Front Squat : 1 Rep Max

Log your best Front Squat 1 rep max lift.

Athletes will have 20 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. Have athletes partner up and alternate between the two movements completing 1 set of front squats and then transition to 1 set of strict weighted pull-ups. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 6-10 working sets

Weighted Strict Chin-up : 1 Rep Max

Record your best Weighted Strict Chin-up 1 Rep Max lift.

– Supinated Grip (underhand)
– Use belts, dumbbells, or kettlebells to support the weight
-Try to reach a heavy single in 6-10 sets. Remember we are performing these in-between front squat sets
– Focus on hollow torso and straight line pull
– Always start with a dead hang with the ears in line with the biceps. The grip should be just outside shoulders, making sure we wrap pinkies before 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, core/hips engaged during the pull and descent. Make sure you control your body back down from the full lockout position.

Complete as many rounds as possible in 10 mins of:

3 Overhead Squats, 115/75 lbs

30 Double Unders

6 Overhead Squats, 115/75 lbs

30 Double Unders

9 Overhead Squats, 115/75 lbs

30 Double Unders

… Continue adding 3 Overhead Squat reps each round until time expires.

Target Reps: 324 (through the round of 21)

Minimum Rounds before scaling: 195 reps (through the round of 15)

How to Pace: CHALLENGE! We want you to push how long you can hang onto the bar and aim to keep double unders unbroken as long as possible!

How it should Feel: LACTIC ACID PARTY! Those shoulders and feet are going to be smoked with all the bounding and squatting overhead. Get nice and warm, and mobilized before to stay in a good position and rock’n roll!

Overhead squats: Position, position, position. Did we say how important position our is? That is the difference maker here with a lighter load. Smooth is fast on these!

Double Unders: Try to keep your heart rate under control here and don’t get frustrated if you trip here and there. JUst get right back to work.

SCALING (AKA 45+ Masters Rx)
The SCALING aim is to stay moving the entire time.

Scaling option to finish near the target score:
AMRAP 9 Minutes
Overhead Squat (95/65)
*30 Double Unders after each set of Overhead Squats