Specific Warm-Up:
3-5 sets:
5 front squats
– Start with an empty barbell and build to workout weight.
WOD:
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Intermediate:
EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)
Beginner:
EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)
Home Workout:
EMOM 16:
Min. 1 | :30 dumbbell hang power cleans (35/50 lb)
Min. 2 | :30 dumbbell front squats
– Use two dumbbells.
Movement scaling options:
Chest to bar pull ups: Timed reps, chest-to-bar pull-ups, chin-over-bar pull-ups, jumping pull-ups, ring rows
Front squats: Load, reps
Scale up: Increase front squat load
Cool down:
Accumulate:
1:00 foam rolling quads
1:00 banded hamstring stretch/leg
30 alternating scorpion stretches