Front squat:
Climb to and find a 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of lifts after warm-up to under 20 (Ex. 5, 3, 3, 2, 2, 2…).
3, 3, 2, 2, 2
Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If additional sets are needed to find designated weight, take them. Conversely, if our 2RM is reached in set 3/ 4, do not finish remaining sets.
Then, 10 minutes of:
5 Pull-up (If range of motion fails or sets require more than 1 interruption, adjust to jumping pull-up)
10 Broad jump
5 Bodyweight row
10 Straight/ Vertical jump
:20 sec. rest
Take no rest outside the designated :20 sec. each round. Hammer position in each movement, breathe deliberately, and hustle between stations- Today, if training in a group: Walking, by any person, at any time = 1 additional round after time expires.