Monday, February 24 2025

Strength: 4 Sets:

3 Weighted Strict Pull-ups

- Rest 20 Seconds

3 Medball Slams

* Build In Weight To Technical Failure

• Aim for ~83-93%+ of 1RM

* Rest 1-3 Minutes Between Sets

Metcon: “Nine Inch Nails"

On The Minute x 9:

Minute 1: 9 Front Squats + Max Burpee Pull-ups

Mintue 2: 8 Front Squats + Max Burpee Pull-ups

Minute 3: 7 Front Squats + Max Burpee Pull-ups

Minute 4: 6 Front Squats + Max Burpee Pull-ups

Minute 5: 5 Front Squats + Max Burpee Pull-ups

Minute 6: 4 Front Squats + Max Burpee Pull-ups

Minute 7: 3 Front Squats + Max Burpee Pull-ups

Minute 8: 2 Front Squats + Max Burpee Pull-ups

Minute 9: 1 Front Squat + Max Burpee Pull-ups

Barbell: (135/95)

55+: (115/85)