Do as a Super Set:

  • Front Squat with a Pause: 3×5@50% with a 7 SECOND PAUSE.  This is to help build comfort, stability, and mobility in the bottom of the clean.
  • Weighted Pull-Ups:  5-5-5 as heavy as possible.


Do as a Super Set:

  • Sumo Deadlift 3 x 12 as heavy as form allows.
  • L-Hold – 3 x Max Time.  Hang off rings/pull-up bar, use two boxes, or at the top of a ring dip.  It is your choice.

Post scores to TrainHeroic.



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