Pause Front Squat 5×2 at 75% 1RM

The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout

Weighted Strict Chin-up 5×3 at 70% 1RM

3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM

Scaling Options

Strict Pull-up (pronated grip)
Assistant Banded Strict Pull-up

Every 3 mins for 21 mins do:

12 Chest-to-bar Pull-ups

8 Squat Snatches, 115/80 lbs


Rx+ 4 Ring Muscle Ups or 3 Bar Muscle Ups
9 Chest-to-Bar Pull Ups
12 Chin-over-bar Pull ups
12 Jumping Pull ups
12 Ring Rows

The stimulus is moderate/moderate-high intensity. Athletes should only attempt C2B pullups up if they can consistently link reps together. This is not a workout to perform singles in. Athletes should use a barbell weight that will allow for unbroken or touch and go sets of 4+ reps at a time. Athletes should be earning 90 or more seconds of rest each round. If not, the weight on snatch should be decreased with volume staying the same.

This is a very high skilled workout where athletes need to focus on being fluent with each movement and not fixated about speed.