10 Rounds for time
3 Heavy Front Squats*
6 Strict Pull-Ups
* working from the floor at 70-80% of your 1RM
Workout notes: This workout should feel very different from your normal metcon type of workout. Record this workout for time but also the weight you use. Work up to a squat clean + front squat weight that is around 70-80% of your 1RM. Choose a weight that you can sustain unbroken sets of 3 and don’t be afraid to push the weight a bit. Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock. If you have a recent 3RM we’re looking for a weight that is a little lower than that but still a challenge. You may squat clean your first repetition of the squat.