Nice Grip….now pull!!!!!!

Today we’re working strength endurance during our initial training phase.  You’ll do front squats alternating with 100M runs on the minute.  Advanced athletes should take the bar from the ground.  This will test your ability to shed lactic acid build up, and move weight while out of breath.  Scaling will be key, consider scaling to 50M runs if needed, and obviously most athletes shouldn’t be doing body weight on the squats, that is just something to shoot for.  Conditioning is a couplet of super light overhead squats and muscle ups.  Keep your core tight and go unbroken on the squats if you can, and scale MU as needed with strict pull-ups / dips and or jumping muscle-ups.

Strength

Alternating EMOM for 16 minutes 

5 Front Squats @ BW / 100M Run

Conditioning

AMRAP in 8 minutes of
20 Overhead Squats (45/33)
3 Muscle Ups