Strength Benchmark
1RM Back Squat
Fitness Conditioning
AMRAP 4:00:
400m Run
15 Burpees
Max Power Cleans
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees
Max Power Cleans *
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees
Max Power Cleans *
*add weight each round on the cleans
Sport Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)