SWOD: Front Squat 3 RM
DWOD: Complete as many rounds in 12 minutes as you can of:
5 Front squats @ 80-85% of 3 RM
10 Pull-ups (scale up- chest to bar. Scale down-sub. of choice)
For the strength portion, find today’s max for front squats. Also work on pushing the limits of your shoulder flexibility. Your arms should be in a position where you can point your elbows directly in front of you with the bar resting on your shoulders. When you stand, lead by pushing the elbows upward.
For the metcon, use 80-85% of the weight you used during the SWOD. If you have a decent amount of pull-ups, scale up to chest to bar pull ups. The longer range of motion (compared to just getting your chin above the bar) will add to more explosive power.
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