1a) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO
1b) 5 x ME Static Holds on the short ropes – Pull to the “up” part of the pull-up and hold, rest 60 sec.
*Notes: If you have been doing these movements for less than three months do standard Front Squats instead of the 1&1/4 FS.
9 Minutes of MU practice and/or MU transitions and Pistol practice – Alternate every 90 seconds between working on MUs/MU transitions and Pistols.
50 Thrusters (45# bar men/women)