WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL: (Gymnastic Capacity – T2B Test)
EMOM 12
6 T2B
*At Min. 6 add 1 rep until failure. Stop after the 12th Min.
LIFT:
Snatch
Build to 60%
WOD: (Snatch 1RM Test)
“CHUTES & LADDERS”
AMRAP 20
1 Snatch (Start at 60% 1RM)
35 Double Unders
(Add 5-10lbs every round)
*Work to a new 1RM Snatch.
**Sub for DU for 70 Singles
FIT
SKILL: (Aerobic Capacity Test)
For Time:
50 Bar Facing Burpees
LIFT:
Deadlift
Build to 60% x 3
WOD: (Deadlift Endurance Test)
AMRAP 20
5 Deadlift
70 Single Inders (35 DU)
*Start at 60% and build to a 5RM.
AT HOME
SKILL: (Aerobic Capacity Test)
For Time:
50 Bar Facing Burpees
*Use whatever you can to simulate a BB if you don’t have one.
LIFT:
Sumo Deadlift
5 x 10
*Use what you got
WOD: (Slow Glycolytic Test)
AMRAP 20
10 SDHP
20 V-Ups
40 Mtn. Climbers
*Use what you got for SDHP
