STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS

WORK AS FOLLOWING:

8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%

THEN UP WITH SINGLES

METCON

3 ROUNDS FOR TIME

RX:

3 BAR MUSCLE UP

10 POWER CLEAN 50/35Kg

3 BAR MUSCLE UP

10 PUSH JERK 50/35Kg

INTERMEDIATE:

5 CHEST TO BAR

10 POWER CLEAN 40/30Kg

5 CHEST TO BAR

10 PUSH JERK 40/30Kg

BEGINNER:

5 PULL UP

10 POWER CLEAN by feel

5 PULL UP

10 PUSH JERK by feel

CAP 12 MIN