August 23, 2019 – Strength and Conditioning

With a continuous running clock, perform A, B, C:

A. 3 minute AMRAP of Toes to Bars, Rowing, Pull-Ups, and more

As Many Rounds and Reps as possible in 3 minutes:
15 Toes to Bars
Row 200 meters
11 Pull-Ups
8 Clean and Jerks @ 52/35 kg
20 Deadlifts @ 52/35 kg
8 Clean and Jerks @ 52/35 kg
11 Pull-Ups
Run 200 meters
15 Toes to Bars

*Performance > Pull-ups – 7 Ring MU
C&J & DL – 70/47kg
Rest 2 minutes*Start from where you left off

B. 6 minute AMRAP of Toes to Bars, Rowing, Pull-Ups, and more

As Many Rounds and Reps as possible in 6 minutes:
15 Toes to Bars
Row 200 meters
11 Pull-Ups
8 Clean and Jerks @ 52/35 kg
20 Deadlifts @ 52/35 kg
8 Clean and Jerks @ 52/35 kg
11 Pull-Ups
Run 200 meters
15 Toes to Bars

*Performance > Pull-ups – 7 Ring MU
C&J & DL – 70/45kg
Rest 3 minutes@ 14:00

C. 7-6-5-4-3-2-1 Squat Cleans and Strict Pull-Ups

7-6-5-4-3-2-1 Reps for Time:
Squat Clean @ 52/35 kg
Strict Pull-Up
Time Cap: 15 minutes

*Performance > Cln (Squat) – 70/45kg
Pull-ups – St C2B

D. Barbell Bench Press 8 x 2

Barbell Bench Press
– 8 sets of 2 reps
Rest as needed

*Goal is to maintain weight across working sets

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