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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