TEST WEEK
Monday
Back squat 1RM
Metcon:
15-12-9
Hang squat clean 60/40
Burpees over bar
Timecap: 7 min
Tuesday
AMRAP 4:
40 wall balls
max reps kipping pull ups
rest 2:00
AMRAP 4:
40 KBS 24/16
max reps kipping pull ups
rest 2:00
AMRAP 4:
100 DU
max reps kipping HSPU
rest 2:00
AMRAP 4:
400m run
max reps kipping HSPU
rest 2:00
AMRAP 4:
30 burpees
max reps T2B
rest 2:00
AMRAP 4:
30 goblet squats 24/16
max reps T2B
Score is total reps completed.
Wednesday
Push prss 3RM
Push jerk 1RM
Metcon:
“Strict Grace”
30 Clean & Press 40/30
Time cap: 6 min
Thursday
WOD (S):
EMOM 40
1: 10 deadlifts (you choose the weight)
2: 10-12 burpees
3: 10-12 heavy KBS
4: rest
Olympic: Snatch 1RM
Friday
Clean 1RM
Metcon:
“Fran”
21-15-9
Thrusters 42,5/30
Pull ups
Time cap: 8 min
Saturday
Gymnastics 11:00.