Strength:
A1. Bench Press: 3×8 (start at 70%)
A2. Bilateral Bent Over DB Rows: 3×8
Conditioning (Test):
12 min AMRAP:
- 3 Power cleans (start at 65% 1RM, then increase the weight by 5-10% after each round)
- 10 Burpees over bar
- 200 M run
*Record your PC weight and the total number of PCs performed.