Wednesday, March 1, 2017


Front Squat
Every 90 seconds for 15 minutes (10 sets total), perform 2 pause front squats at 65% (ish) of your 1RM. If you don’t have a recent/accurate 1RM, choose a moderately heavy weight. This should not be crushingly difficult. The pause should be long enough for you to count, “one chimpanzee two chimpanzee.”

From – February 28, 2017

Complete as many rounds as possible in 7 minutes of:
10 Power Cleans, 135/95
20 Push-ups demos with points of performance –
Power Clean:

As written.

125/85 or 115/75

95/65, 75/55, or further as needed.
Elevated push-ups (hands on a box or barbell); no knee push-ups

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