April 19, 2019 – Strength and Conditioning


A. Barbell Bench Press 1 Set

Within 12 minutes:
Take 12 minutes to build to today’s ?-RM Barbell Bench Press (31X0 tempo)
Build to daily max

B. Barbell Bench Press 2 Sets

Within 8 minutes:
Barbell Bench Press (31X0 tempo)
– 2 sets of @ 75%
Rest as needed
max reps

C. Squat Clean 1 Rep

Within 10 minutes:
Take 10 minutes to build to today’s 1-RM Squat Clean

Build to heavy single

D. 10 minute AMRAP of Squat Cleans, Toes to Bars, Chest-to-Bar Pull-Ups, and Pull-Ups

As Many Rounds and Reps as possible in 10 minutes:
2 Squat Cleans @ 0 kg
4 Toes to Bars
4 Chest-to-Bar Pull-Ups
4 Pull-Ups

Cln – heavy


Body Armour
Post class optional extra Credit
400m farmers carryScoring: Not Scored


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