FUNCTIONALFITNESS
Power Clean & Push Press
4(L) 4(M) 4(MH) 4(H)
For time:
20 Toes to Bar
20 Russian KB Swing 70/53
400m Run
15 Toes to Bar
15 Russian KB Swing 70/53
400m Run
10 Toes to Bar
10 Russian KB Swing 70/53
400m Run
5 Toes to Bar
5 Russian KB Swing 70/53
400m Run
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STRONGFIT
5 rounds for calories
:20 Ski Erg
:40 Rest
Single-Leg RDL
3×8 (0) (each leg)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
12-15 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
12-15 Rear Delt Fly
12-15 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
3 sets:
8 Banded Pistol Squat (total – alt. legs)
8 Straight Legged Deadlift
8 Windshield Wiper (total)
Power Clean & Push Jerk (barbell cycling)
12-9-6 (unbroken)
AMRAP 10:00
10 Front Squat 155/105
50 Double Under
5 Thruster 155/105
25/20 Calorie (choose machine)
For time:
20-15-10-5
Toes to Bar
Russian KB Swing 70/53
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POWERBUILDING
TESTING NEXT WEEK
Rest
“All progress has resulted from people who took unpopular positions.”
~Adlai Stevenson I
