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April 12, 2015


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.


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