Testimonial
Power: Single rep max test for:
Snatch &
Clean & Jerk
Strength: Total for SRM on:
Back Squat, Press, Dead Lift
Best Score of 3 attempts at each lift counts:
Gymnastics: 3 x 10 Wheel roll outs, 3 x 25 MB scoop rocks, 3 x 6 Straight leg lifts
Strength: Overhead squat 3-3-3-3-3
Gymnastics: 3 x 8 Ring Flys, 3 x 5 Pull to Inv, 1 x max Handstand
Strength: Rack: Pull 2-2-1-1
Monostructual: 2000m row
Gymnastics: 10 x rope climbs, 3 x 15 V-snaps, 3 x 6 KB Snatchs
Tech: Kettle Bell Clean & Jerk
Conditioning: Plyometric drills. Turkish get-up 2-2-2-2-2
Metcon: 100 backsquats @ 50% bodyweight, 100m row or 10 burpees penalty every stop.
(a stop counts as no movement for more than 3 seconds)
Metcon: "Cindy"
5 pull-ups, 10 Push-ups, 15 Squats AMRAP in 20minutes
Gymnastics: 5 minutes in HS acc, 3 x 10 Back ext WW, 100 scoop rocks with MB (7kg/9kg) add 10 for every stop
Strength: Front Squat 3-3-3-3-3, Press 5-5-5-5-5
Strength:Dead Lift 5-3-1-1-1-1
Monostructual: 1200m run for time (street circuit)