Front Squat : 1 Rep Max

Log your best Front Squat 1 rep max lift.

Focus on a tall torso with high elbows.
Before descending, we want athletes to take a solid stomach breath to secure the midline.

Weighted Strict Chin-up : 1 Rep Max

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

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Burpee Over Bar

Chest-to-bar Pull-up

Time cap: 10-12 minutes
The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should NOT be pushed like Fran. Athletes are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent work flow.

Thrusters: Weight should be light where they have a realistic shot of hitting all sets unbroken.

Burpee over bar: The goal for athletes here is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.

Chest to bar: These are ideally completed in 2-3 sets.