10/10/17

Strength:

A1. Bench Press

  • 3RM (5 sec pause on 1st rep)
  • -10% for 2×3 (no pause)

A2. Single Arm DB Row: 3 x 6-9 (2 sec pause at the top of each rep)

Conditioning (Test):

5 Rounds:

  • 10 Hang Power Clean (115/75)
  • 10 Burpee Over Bar
Extra:

Powell Raise: 3×8

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