Monday – Purpose / Achievement


– Strength: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day.

– Metcon: Benchmark workout today. We are looking for 5, 3 minute AMRAPs with consistent scoring for each. Overall, your pace should be around 80-85% for all sets.


1) Multiple Pause Front Squat: 1RM. Rest 2:00 – Pause below parallel for 1 count – Pause above parallel for 1 count

2) Warm-up Power Cleans working above desired Metcon weight for sets of 3 touch n go. Rest 60s.


“The Chief”

AMRAP in 3 min:


3 Power Cleans (135, 95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

*Score = Lowest AMRAP score.

Compare to Sept 18.


4 Rounds of:

30m Single Arm Farmer Carry (each)

20 Banded Pull-throughs

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