Front Squat 1×1

Build to a heavy single (10-12 minutes).

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.

Find your Weighted Chin-up 1 Rep Max.

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.

Complete as many rounds as possible in 12 mins of:

Run, 200 m

3 Power Snatches, 135/95 lbs

6 Overhead Squats, 135/95 lbs

Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds

Stimulus is steady pacing across rounds. Athletes should maintain a pace on the run that will allow them to move immediately to the barbell. The barbell weight should be able to be performed touch and go on snatches and unbroken on overhead squats when fresh, but athletes can utilize quick singles on snatches to recover breathing enough to complete all overhead squats unbroken during the workout.

Remember, if the weight isn’t flowing or feeling good during the warm up, then it’s best to go lighter and work on quality reps then to fail or lose form.