1.30.19-1RM TEST P. CL






A. One Rep Max!


Power Clean






Every minute, on the minute, for 12 minutes (3 sets of each) for Max Reps/Cals:




Minute 1 – Rowing (for calories)




Minute 2 – Strict Handstand Push-Ups




Minute 3 – Bar Muscle-Ups




Minute 4 – 30-Second Front Leaning Rest on Rings


(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)




Optional Accessory Work




Every 2 minutes, for 18 minutes (3 sets of each):




Station 1: Muscle-Ups x Max Reps in 45 seconds


(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)




Station 2: Handstand Walk x 10 meters


(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)




Station 3: L-Sit x 45-60 seconds (accumulated)