Friday December 9th 2016


1 1/4 Front Squat: 1-1-1-1-1-1

*We do these a lot, but I want to clarify the purpose. Naturally its time under tension, but they also draw a clear analog to your capacity of your 1rm clean. AKA what you 1 1/4 squat, you should be able to clean. These are also a great skill transfer exercise. Essentially you can not go big here without the proper check list. Chest up, wrist and elbows high, weight in heels etc. 


3 Rounds:

7 Thruster 165/105,

7 Muscle Ups

*Ouch. Its heavy, its short, and its technical.