THURSDAY

6 Sets for load:

3×4 front squats

3×2 front squats

*Perform a new set every 2:00

Today’s strength front should see athletes progressing load from around 50% 1RM+ across all sets towards a 2RM for the day if feeling good

9 Min AMRAP:

11 Chest-to-bar pull-ups

4 Squat cleans 84/55kg

Rx+: 93/61kg

Active: Chin-over bar pull-ups, 61/43kg

Lifestyle: Jumping C2B pull-ups, 43/30kg

The workout should see C2B pull-up options that can be completed 1-3 sets (e.g. 4-4-3) and weights that represent moderate-heavy bars requiring singles with around 5-10 seconds regeneration between reps due to their weight.