Weightlifting Strength Re-Test

Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Weightlifting/Strongman Conditioning, Short-Mid Duration

From 0-8:00:
“Steve P”
5 rounds for time:
9 power cleans
9 back squats

From 8-16:00:
“Denver”
For time,
26 tire flips

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of side planks (90 seconds/side).
Anterior Chain: Bicep curls with dumbbells, 3 sets of 15 per arm.

Before class: Get an empty bar for the warmup, check previous p or s-clean 1RM, calculate 55- 65% of p-clean 1RM, wear knee sleeves/lifting shoes as desired.

After class: Record workout results, do accessory exercise, clean & return equipment.