Front Squats, Running, Pull-ups, and More Squats 01.07.2015

We’ll have lots more videos of women coming soon, but I really just want you guys to listen to the audio on this a couple times. Think about it tomorrow when the runs feel terrible and you want to go slower than you’re capable of. “Who are you?”

Fitness:
Front Squat 4RM

3 Rounds
400m Run
15 Goblet Squats (55/35)
12 Kipping Pull-Ups
*May only kip if you can do 3-5 high quality strict pull-ups. Scale is 12 scaled pull-ups and 12 beat swings.

Competition:
Pause Front Squat 4RM
*0:02 pause
Then,
2×4@90%

4 Rounds
400m Run
5 Hang Squat Cleans (225/135)
5 Strict Pull-Ups
10 Chest to Bar Pull-Ups

10:00 Moderate Row

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