A. TESTING NEXT WEEK – 1RM’s and Capacity
TESTING NEXT WEEK – 1RM’s and Capacity
*Eat, Hydrate, Recover & Mobilise “
#SWOLE&FLEXYScoring: Not Scored
Warm Up
10minute Technique –
Clean/ Hang Power Clean
Establish Max for the Day
B. Power Clean RM
Within 10 minutes:
Power Clean @ 100%
then…Unbroken Reps of…
C. Power Clean 10-8-6-4-2
Power Clean
– Set 1 – 10 reps @ 55%
– Set 2 – 8 reps @ 65%
– Set 3 – 6 reps @ 75%
– Set 4 – 4 reps @ 85%
– Set 5 – 2 reps @ 95%
Rest as needed
% off above max- quality focusCardio 1k (Ski/ Row) – Then
D. 2 Rounds For Time of Muscle-Ups and Medicine Ball Sit-Ups
2 Rounds for Time:
– 2 Muscle-Ups
– 20 Medicine Ball Sit-Ups
Then – Cardio 1k (Ski/ Row) sit-ups > adv- GHD sit-ups
*Cardio Must be different from the first
