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.