In The Hole Front Squat 1-1-1-1-1

80-90% 1RM Front Squat

Change to pause front squat if unable to perform “in the hole.”
Focus on having a tall torso with high elbows. Smooth and controlled, unlock the hips back and pull straight down with your hamstrings.
Before descending, we want athletes to take a big breath in 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 Strict Chin-up 2-2-2-2-2

70-80% 1RM

Use belts, dumbbells, kettlebells, or clips to support the weight.
Focus on the hollow torso and have 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, so we wrap pinkies first before the thumbs.
During the ascent, we start by activating the scaps sending the head back, and lining the chest up directly underneath the bar.
We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Ensure athletes control their bodies back down from the full lockout position before going into the next rep.

For time:

Run, 200 m

18 Shoulder-to-Overheads, 115/75 lbs

Run, 200 m

15 Shoulder-to-Overheads, 115/75 lbs

Run, 200 m

12 Shoulder-to-Overheads, 115/75 lbs

Run, 200 m

9 Shoulder-to-Overheads, 115/75 lbs

Run, 200 m

6 Shoulder-to-Overheads, 115/75 lbs

Run, 200 m

3 Shoulder-to-Overheads, 115/75 lbs

Stimulus is moderate-high, purposeful intensity. Athletes should aim to start a little slower and then steadily increase their pacing as the bar reps decrease. It is important that athletes control their heart rate on the run to help them breathe through the shoulder to overhead.

We should start to step up the pacing after the round of 12 reps.