• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
A.
12min
3 RM Back Squat
-5min Rest-
B.
10min
1 RM Power Clean
*If 3 RM back Squat is Less than body weight find a Max distance Under hand med ball toss 35/25.*
-5min Rest-
C.
Essentials:
4 rounds For Time:
Hanging Knee Raises x 15
Dumbbell Power Clean x 9 reps
Fitness:
4 rounds For Time:
Toes to Bar x 15
Dumbbell Power Clean x 9 reps 50/35
Performance:
4 rounds For Time:
Toes to Bar x 15
Dumbbell Power Clean x 9 reps 50/35