FRIDAY 
8.31.18

Strength/Skill
Deadlift
-20 minutes to Build to a 5RM deadlift. Likely between 85-90% of your 1RM.

Conditioning
2 Rounds, For Time, 15 Minute Time Cap:
30 Thrusters
30 DB Snatch Alternating
30 Wall-Balls

Level 3- 95/65, 50/35, 20/14
Level 2- 75/55, 35/25, 20/14
Level 1- Pick weights that allow for smooth and consistent movement the whole time *Check scores from original test week Intended to be more of a grind-style chipper. 

Thursday, 8.30.18

Strength/Skill
Power Clean
Take 18 minutes to build to a 3RM touch and go power clean

MetCon
​​​​​​​3x5 Minute AMRAP, 1 Minute Rest
30 DU's
15 MB Cleans

Level 3- 20/14#
Level 2- 14/8-12#
Level 1- A MB weight that you can touch and go for large sets.

*Check scores from original test light and fast. Each round should be an all out sprint then recover during rest time. Don't hold back at the start.

Wednesday
8.29.18

Handstand Push-Up Test
-Find a level of handstand push-ups that you could comfortably complete a set of 10 with 
-Then perform: 8 Minute AMRAP Handstand-Push-Ups, Must be in sets of 5, no more no less

If you fail at 4 the set does not count. Athletes that cannot flip into a handstand or do the push up should perform either 8 minutes of wall-walks or 8 minutes of ring dips/push-ups

18 Minute AMRAP:
21-15-9
Calories on the rower
Burpees

After finishing the set of 9 and 9 restart back at the 21's

Calories can be subbed with a 300-200-100M Run *Check Scores from original test week Designed to be a conditioning grind. 

test

Tuesday

Back Squat
Find a 20 rep max back squat in 20 minutes 
-This weight is likely between 70-80% of your 1RM
-Perform sets of 10 until you find a challenging weight then go for the full 20 
-This is more of a mental test than a physical one. Last week for this, so go all in!

3 Rounds For Time:
400M Run
12 Power Snatches 75/55
21 T2B

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that you can do the first round minimum unbroken, knee raises or V-Ups instead of T2B

*Check scores from original test week.
​​​​​​​-This is intended to be a workout where the best times center around the T2B. Focus on those, and make sure they are challenging enough that they need to be broken into multiple sets. Power snatch should be more of an afterthought than a focus.