TESTING WEEK = SUCCESS!!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) Work to max in the complex
1 Snatch Pull + 1 Power Snatch + 2 OHS
B) Work to a max in the Complex
1 Clean Pull + 1 Power Clean + 2 FS + 1 Jerk
C) Push Press 80/3x3

GYMNASTICS

TEST
10 Rope Climbs for time

TEST
5min AMRAP
HS Walks

UPPER STRENGTH

E90s x 7
1 Bench Press (work to 1RM)

E90s x 7
1 Pendlay Row (work to 1RM)

CONDITIONING

For time:
5km time trial
*run 5km on trails FAST

MetCon

In Teams of 2:

0-10min
200 Double Unders
100 T2B

10-20min
60 Clean & Jerk 135/95
60 Burpees

20-30min
60 Hang Power Snatch 95/65
60 OH Lunges 95/65
AMRAP Power Snatchs with remaining time

Score = time, time, time + reps