Begin Testing

Competition Class

Strength

Skills&Drills

GYMNASTICS TESTING

C2B Test
ME UB C2B (butterfly preferred)
Rest as need
ME UB Strict C2B Pull-ups

then 5x60% best strict C2B
Rest 2min between

CONDITIONING TEST

HOLD 400/300 Watts on the Assault Bike as long as possible

MetCon

CLASS

15min to work through the following:

5 x 3 Position Snatch
*hip, hang, low hang (just below knee) building
5 x 1 Hang Snatch
(work to 1RM)

10min AMRAP
10 Power Snatch 115/75
5 Pull-ups
10 Burpees over the Bar
5 Pull-ups