Warm up
2 rounds of:
10 empty bar RDLs
10 empty bar front squats
5 muscle cleans (empty bar)
20 sec bar hang
Benchmark test - XENOM Event 9
Part A - Warm-up and preparation
Work up to 80% clean 1RM in 5-6 singles within an 8 min window
Perform 3 sets of 20 sec fast pace row, ski or bike in between your clean build up sets.
Part B - Test
Clean ladder - For reps:
10 cleans - weight 1
8 cleans - weight 2
6 cleans - weight 3
4 cleans - weight 4
2 cleans - weight 5
In the remaing time, max cleans - weight 6
Time cap: 8 minutes
Benchmark Rx Weights:
Weight 1 - 175/120 lbs
Weight 2 - 200/145 lbs
Weight 3 - 220/165 lbs
Weight 4 - 245/175 lbs
Weight 5 - 265/185 lbs
Weight 6 - 285/200 lbs
Scaling: Adjust the load to the following percentage of 1RM clean: 55%-65%-70%-77.5%-85%-90%
Conditioning
8 min AMRAP:
8 alternating single DB hang power cleans and jerks 50/35 lbs
8 burpees
EVF360
Part A
3 rounds of 6 min AMRAP ladders:
4-8-12-16-... reps of:
Alternating single DB hang power cleans and jerks 50/35 lbs
Burpees
single DB goblet squats 50/35 lbs
--rest 2 min between AMRAPs
Part B
16 min alternating EMOM:
10 double KB front rack lunges AHAP
45 sec plank hold
10 unbroken double DB power cleans AHAP
10 double DB seated presses AHAP