Strength / Skill
Front squat 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM
Front squat 30X1, 5×4-5 reps, rest 60 seconds between sets
Strict pull-up 5×5-7 reps (*Make sure to go over all the points BEFORE starting a pull-up; pinky knuckle over bar, shoulder positioning, stay hollow, rib cage down and fee together)
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Every minute on the minute for 12 minutes perform:
- 3 Clean and any presses (challenging weight) *Full cleans
- 10 Kettlebell swings (boys: 32kg; girls: 24kg)
B) Every minute on the minute for 12 minutes perform:
- 3 Dumbbell clean and any presses (challenging weight) *Full cleans
- 10 Kettlebell swings (challenging weight)
Bonus
Palloff press 3×8-12 reps
