Friday 06/11/2020

Testing Day 1

If you are NOT Coming on Saturday Follow Session 1.
If you are coming on Saturday Follow Session 2.

Session 1

Part A
Warm up
5min on any of the ergometers
Mobility Flow x 3

Part B
Snatch Warm up
EMOM for 9:00
Muscle Snatch + OH Squat x 3
Hang Power Snatch + Drop Snatch x 3
Pause Squat Snatch x 3
*First 2 Sets with an empty bar

Part C
10:00 Timecap
Build to A 1RM Snatch

Part D
C&J Warm up
EMOM for 6:00
Muscle Clean + Thruster x 2
Hang Power Clean + Jerk Balance x 2
Squat C&J x 2
*First Set with an empty bar

Part E
10:00 Timecap
Build to A 1RM C&J

Part F
Build To a 1RM Back Squat

Session 2

Part A
7:00 Easy Jogging at 50-60% Effort

Part B
3 Sets of
Hang From Pull up bar x 30sec
Scorpion x 10/Total
Thread the needle x 10/total

Part C
3 Sets of
Inch Worm into Down dog x 5
Saddle x 1min
KB Cossak Lunges x 10/Total

Part D
3 Sets of
Tempo Close grip OH Squat x 5 @5050
Vertical Jump x 3

End of program