Strength / Skillwork

Front Squat
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, then don’t do sets of 1 rep. Do one more set of 3 instead.

WOD

Chipper (use 1 barbell, switch out weight as you go)

• 30 Deadlift
• 30 Pull-ups
• 30 Clean
• 30 Burpees
• 30 Push-press
• 30 Prisoner Squat (1.5 rep)

Men’s Competitor level: 225 -> 135 -> 95#
Women’s Competitor level: 155 -> 95 -> 65#
Men’s Athlete Level: 165 -> 115 -> 75#
Women’s Athlete Level: 115 -> 75 -> 45#
Men’s Fit Level: 95 -> 65 -> 55#
Women’s Fit Level: 65 -> 45 -> 35#