In The Hole Front Squat 5×1

75% 1RM Front Squat

Change to pause front squat + front squat if unable to perform “in the hole.”
Height should be set where the hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight (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 5×2 at 70% 1RM

Supinated grip.

Scaling options:
* Unweighted Strict Chin-ups
* Banded strict chin-ups with a challenging band
* Chin up negatives (control the descent as much as possible)

Use belts, dumbbells, kettlebells, or clips to support the weight.
Here is an easy way to add weight without a dip belt (good for smaller amounts of weigh): video
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.

3 rounds, 3 mins each, for max reps of:

5x [ 1 Toes-to-ring + 1 Muscle-up + 1 Ring Dip ]

20 Pistols

max reps in remaining time Burpee Box Jump Overs, 30/24 in

* Rest 1 min

Here we go, event 2. Athletes should approach each set with smart, calculated reps into a push pace effort that can be replicated across the board. This one shocked a lot of high-level athletes (the ruck backpack didn’t help) with how fast muscle fatigue would set in from the muscle up complex. Athletes need to choose a version of the workout that allows for consistency and a steady workflow without getting caught up on the first station.

We can not stress enough how important it is for athletes not to sell out on the burpees early on. The rest is never enough for athletes to fully recover, save the push for the final set.