July 3, 2019 – Strength and Conditioning

A. TESTING NEXT WEEK – 1RM’s and Capacity

TESTING NEXT WEEK – 1RM’s and Capacity
*Eat, Hydrate, Recover & Mobilise “
#SWOLE&FLEXY
Scoring: 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 focus
Cardio 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

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