Archive:  

STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES   METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg*   INTERMEDIATE: 15

MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES   BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP   INTERMEDIATE: THRUSTER 35/25Kg BANDED PULL UP   BEGINNER: THRUSTER by feel RING ROW   CAP TIME 12 MIN

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