If not competing Saturday:


A.  Front squat 3 x 5 sets @ 23×1 AHAP *building

*rest no more than 2 min btw sets


For time:

10-9-8-7-6-5-4-3-2-1 of:

-kb swing AHAP

-strict pullup

*may use partners and assist each other through the pull-up.  The goal here is to get everyone to work on absolute vertical pulling strength–no kipping!  The time is not as important as the quality of reps.



If competing Saturday:


OFF–may do light Z1 aerobic work or mobility