May 2, 2019 – Strength and Conditioning

A. For Time: Pull-Ups, Power Cleans, Bar Facing Burpees, and Box Jumps

In teams of 2:

For Time:
100 Pull-Ups
100 Power Cleans @ 45/30 kg
100 Bar Facing Burpees
100 Box Jumps
Time Cap: 30 minutes

Deconstructed 100’s > Break it down as you see fit.

B. Body Armour

Body Armour
Perform 3sets of…
-5 SH2OH
-10 Front squat
Run 400m
Scoring: Not Scored
Time Cap: 15 minutes

I would like to see an RPE of 7 – 8 for the S2OH w/ the FS at the same load
Guideline for RPE…
10 Could not do more reps or load
9.5 Could not do more reps, could do slightly more load
9 Could do 1 more repetition
8.5 Could definitely do 1 more repetition, chance at 2
8 Could do 2 more repetitions
7.5 Could definitely do 2 more repetitions, chance at 3
7 Could do 3 more repetitions
5-6 Could do 4 to 6 more repetitions
1-4 Very light to light effort

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