A. Finish any testers you have missed. :) ***If you have finished all testers then move to find these 1Reps*** ***You may choose which one or all depending on your time left in class*** B. 15-20 mins to Find One Rep Clean C. 15-20 mins to Find One Rep Jerk          (pulled from the rack) D. 15-20 mins to Find One Rep Overhead Squat Congrats to Adam on a Double PR last week !

A. 15 minutes to establish Close Grip Bench Press 1rm @ 30X1 B. 15 minutes to establish strict seated behind the neck press 1rm Note: This doesn't have to be an all out aggressive attempt, stop at something that feels smooth C. 15 minutes to establish a seated dumbbell strict press x 6 @ 30X1 tempo Notes: Neutral grip, again, This doesn't have to be an all out aggressive attempt, stop at something that feels smooth D. 20 minutes to find a pretty Deadlift 1rm

A. 15 Minutes to establish Front Squat @ 30x0 tempo B. 15 minutes to find weighted Dip 1rm @ 3101 tempo 15 minutes to find weighted Pull Up 1rm @ 30X1 tempo Note: If you cannot perform a weighted dip, perform max unbroken seated dips at a 3101 tempo If you cannot perform a weighted pull up 1rm, find a heavy 5 with a bent over barbell row at 30X1 tempo C. 15 minutes to find Strict Press 1rm

A. 15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo rest 10 minutes then hit max reps at 85% of your 1rm @ a strict 30x0 Tempo, if you break tempo, terminate the set. B. 1 attempt at max unbroken push ups at 30X1 tempo 1 attempt at max unbroken pull ups at 30X1 tempo Note: If you cannot perform max push ups, perform a max set that is pretty at an incline If you cannot perform a max set of pull ups, perform lat pull down at a 30x1 tempo for a heavy 3 C. 15 minutes to find Heavy set of 8 for each leg in the Split Squat @ strict 3010 tempo rest 60-90 seconds between legs to ensure you feel recovered enough to perform the opposite leg D. 1x Max effort Sorenson test (GHD Hold) Note: You get 1 warning if your back positions falters, the second warning is a termination of set E. 1x Max Effort Side Bridge Left, 1x Max effort side bridge right rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite leg