3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Explode out of the hole, smooth transition down and reset after each rep.
2 Sets
1:00 Row (moderate)
10 No Jump Burpee (aka “Up Down”)
10 Alt. Leg V-Up
10 Hanging Scap Retractions, Kip to Swing
*You should be warmed up for Front Squat already.
1 set (at workout pace):
2 Front Squats (at workout weight)
2 Toes to Bar
2 Burpee Over Bar
3 rounds
10 Front Squats (135/95)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7-
For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)
6:00 Time Cap Each Set
Give yourself 1:00 to reset for next Chipper set
For time:
5 Kipping Ring Muscle Ups into 5 Strict Ring Dips
4 Kipping Ring Muscle Ups into 4 Strict Ring Dips
3 Kipping Ring Muscle Ups into 3 Strict Ring Dips
2 Kipping Ring Muscle Ups into 2 Strict Ring Dips
1 Kipping Ring Muscle Up into 1 Strict Ring Dip
**All “sets” of Kipping Ring Muscle Up into Strict Ring Dips must be unbroken
3 Sets
10 Double Dumbbell RDLs
:30 Glute Bridge Hold
-rest 1:00 between sets-
1:00 Camel Pose
1:00 Frog Stretch
3 In the Hole Front Squat @ 70% 1 RM Clean
3 In the Hole Front Squat @ 75% 1 RM Clean
2 In the Hole Front Squat @ 80% 1 RM Clean
2 In the Hole Front Squat @ 85% 1 RM Clean
1 In the Hole Front Squat @ 90% 1 RM Clean
1 In the Hole Front Squat @ 95-100% 1 RM Clean