A. Front Squats, 7 attempts to a heavy single
B. Weighted Pull Up, 7 attempts to a heavy single
Modification: if you can’t perform weighted pull ups, then test the following movements and make sure you journal these somewhere.
B. Supanted Chin Up Hold Max Time (body tight, chin over bar)
C. Pronated Chin Up Hold Max Time (this is very hard, do your best)
D. Slowest Negative Possible for both grips (supanted will be easier)
Note #1: the front squats and your weighted pull ups are your scores for the day. Journal these somewhere.
15-12-9 for Time-sh:
Power Clean 95/65 (Adv. 115/75)
Hang Power Clean 95/65 (Adv. 115/75)
Front Rack Lunges 95/65 (Adv. 115/75)(Mod: Walking Lunges or FS)
Chest to Bar Pull Ups (Mod: Kipping or Banded)
Note #2: there is no score for this workout, just scale accordingly. Ideally start lighter since it’s a lot of reps up front and if for some reason you scale too light, add some weight in the later rounds since they’re less reps.
Symmetry Program Description
You have 5 mins to complete the 15s, rest any reaming time
You have 4 mins to complete the 12s, rest any reaming time
You have 3 mins to complete the 9s, rest any reaming time
90 Sec AMRAP of Wall Balls @ 20/14
– consider this a fatigue based tester & record in journal