2.25.19 Pause Front Squat & Skyway Benchmark

STRENGTH

Front Squat with a 2 Count Pause: 1RM. Rest 2:00

– pause for a 2 ONE Thousand at the bottom.

– Build to a 1RM over the course 8-10 sets.

METCON

“Zeus”

For time:

15 Power Cleans (135, 95)

21 C2B Pull-ups

12 Power Cleans (155, 105)

15 C2B Pull-ups

9 Power Cleans (185, 125)

9 C2B Pull-ups

14:00 Cap

L3: (115, 75) (135, 95) (155, 105) (Regular Pull-ups)

L2: (75, 55) (95, 65) (115, 75) (Jumping Pull Ups )

L1: (65, 45) (75, 55) (95, 65) (Ring Rows)

Justin Massey