Strength 04-12-2017
Multiple Pause Front Squat: 1RM. Rest 2:00
– Pause below parallel for 1 count
– Pause above parallel for 1 count
– Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s.
Chief
“Chief”
3 min AMRAP
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 cycles.
Extra Credit 04-12-2017
4 Rounds of:
25m Single Arm Farmer Carry (each)
20 Banded Pull-throughs
Open Gym
Make a note of your achievements in 'Open Gym'