May 21, 2019 – Strength and Conditioning

A. Deadlift 5 x 5

Deadlift
– 5 sets of 5 reps
Rest as needed
*Building

B. 2 minute AMRAP of Power Cleans

As Many Reps as possible in 2 minutes:
Max Power Cleans @ 70/45 kg
rest 1 minute

C. 2 minute AMRAP of Alternating Pistols

As Many Reps as possible in 2 minutes:
Max Alternating Pistols
rest 30 seconds

D. 1 minute AMRAP of Air Squats

As Many Reps as possible in 60 seconds:
Max Air Squats
rest 1 minute then
repeat all 3 amraps
*DB Push Press > PERFORM Immediately after coming off the wall

E. 3 Rounds NFT

3 Rounds NFT
Max Effort Handstand Push Up
-10 DB Push Press
Bike – 10calories

Rest 90secondsScoring: Reps (higher is better)

Handstand Push Up > HS Hold
Bike > sprint

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