Strength 1
A1 – Front squat*
– Build to a Heavy 3 reps

*The bar is to be taken from the ground, not the racks.


A2 – Strict Pull-up
5 x 5

*Pick a scale – strict, weighted, banded, toe/barbell assisted, negatives, etc, that allows you to complete all 5 reps each round in a controlled manner that includes a 1 sec pause at the top and bottom.


Strength 2
B1 – Push jerks*
– Build to a Heavy 3 reps

*The bar will be taken from the rack.


B2 – Yates Row
– 4 x 10