S20 STRENGTH & OXIDATIVE TEST 5/2/24

WARM UP:
400 M. Row
10 Y’s, T’s, and W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Cleans
Then:
Mobility

WIN
LIFT: (S20 Strength Test)
20 Min. Cap
Find a new 1RM (Strict Press, Push Press, & Jerk)
WOD: (Oxidative Test)
“5K ROW”
For Time:
5K Row
*Goal is to row under 22 Min. Women and under 20 Min. Men
**If you hit these goals previously then please run a 5K and record your times.

FIT
LIFT: (S20 Strength Test)
20 Min. Cap
Find a new 1RM (Strict Press, Push Press, & Push Jerk)
WOD: (Oxidative Test)
Same as WIN

AT HOME
SKILL / LIFT: (Press Endurance Test)
Push Ups
One Max Effort Set
WOD: (Oxidative Test)
“5K Run”
For Time:
5K Run