Monday means back squats. One set. But lots of reps and slightly heavier than Thursday. Then we have a fun fast paced benchmark workout which challenges your ability to cycle the barbell and keep moving over the 3 minute work periods. Get Some!


In 10:00

Back Squat

20 RM @ 74 % 1 RM
*or add 1.25-2.5 kgs from Monday


” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.