Ohhh Snatch!

Friday RETEST WEEK

Strength
Front Squat
Build to a 1RM Snatch (20-22 Minutes)

Conditioning
For Time: (15 Minute Cap)
35 Deadlift
35 Pull-Ups
25 Hang Power Cleans
25 C2B Pull-Ups
15 Push-Jerk
15 Bar Muscle Ups

Level 3- 155/105
Level 2- 115/85
Level 1- A weight that allows for all the barbell movements to be done in 2-3 sets. 

Chuckanut

Thursday RETEST WEEK

Strength
Front Squat
Build to a 1RM Front Squat (20-25 Minutes)

Conditioning
Every 3:00 for as Long as Possible, If 4 full rounds are completed, the fifth round becomes a 3 minute AMRAP (15 Minute total Max Time)
25/18 Calories Row or 20/13 Calorie Bike 
25 Wall-Balls 
Level 3- 25/18 (20/13) and 25 reps, 20Lb Ball
Level 2- 20/15 (15/10) and 20 Reps
level 1- A rep scheme and loading that allows you to at least finish 3 rounds

B!%*#Nastics

Wednesday RETEST WEEK

Gymnastics
Choose From the following list 2 different gymnastics movements. (30 Minutes)

Pull-Ups (C2B or standard) Reps go 2-4-6-8
Handstand Push-Ups (Scale to Push-Ups or Dips) Reps 2-4-6-8
Handstand Walk 5-10-15-20ft 
Muscle Ups (Bar or Ring) 1-2-3-4-5
T2B 2-4-6-8-10
Pistols 2-4-6-8-10...

After selecting your 2 movements, you will start by performing a "Death by..." workout with the first exercise. Then, when you reach failure you will begin the next movement on the following minute after failure. Take note of how far you get in each Death By for retesting. 

Conditioning
For Time, 7 Minute Time Cap
400M Run
25 Burpees
25 Thrusters 
Level 3- 75/55
Level 2- 55/35
Level 1- A weight that allows for fast and unbroken thrusters. 
*This is an all out sprint. Pick a weight that allows for you to go immediately into the thrusters and do them unbroken. 

Mowgli

Tuesday RETEST WEEK

Strength
Overhead Squat
Build to a 1RM OHS. 

Conditioning
12 Minute AMRAP
50 DU's
10 DB Clean and Jerk 
10 T2B
Level 3- 50/35
Level 2- 35/25 
Level 1- A weight that allows for at least 2 rounds of unbroken clean and jerk, T2B sub for V-Ups or Knee Raises