Friday 11.13.15

_MG_0230

Bench Mark
Essentials, Fitness, and Performance:
A.
If 3RM Back Squat is Greater than or Equal to your body weight then…
In 10min Find a 1 Rep Max Power Snatch
If 3RM Back Squat is Less than your body weight then…
In 10min Find a 10 Rep Max Barbell Hip Thrust

Rest 5min

B.
If 3RM Back Squat is Greater than or Equal to your body weight then…
In 10min Find a 1 Rep Max Power Clean
If 3RM Back Squat is Less than your body weight then…
In 10min Find a Max rep Unbroken Russian Kettlebell Swing 35/25…Take as many attempts at this as you want but be smart and don’t wear yourself out with too many attempts

Rest 5min

C.
In 15min Find a 1 Rep Max Front Squat

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