3 – 3 – 3

Pause Front-Squat:

5 X 3

Bench Press:

5 – 5 – 5

For Time 3 Cycles of:

10 Power Clean and Jerks (AHAP)

…rest as needed between rounds…

The intent of this metcon is to find a weight that is difficult but you can move through quickly, and the 10 rep length should represent a set you can ideally do in a minute or less. You should attack each one of these cycles like an absolute burly sprint – one where you need to maintain mechanics, but can move quickly and steadily through the set of ten.


Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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