E1.5MOM x 7
max reps SHSPU

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

TEST 3A
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads
TEST 3B
Begins immediately upon completing Test 3A.
After the final 1-minute rest in Test 3A, athletes will have 5 minutes
to establish a max freestanding handstand hold.
Time cap: 5 minutes

1.
10-8-6-4-2
Cossack Squat @16/24
Goblet squat 3 sec paused at the bottom @16/24
Rest: 20 x sit-up

2.
Wod - stacking
Russian swing @16/24
Air Squat
Alt Dead Snatch @16/24
Jumping Lunges
Push-Up

Plate Figure 8s 2 x 10 each direction. Rest 60s.
- Try to minimize all movement except the arm. This is great mobility work for the shoulder
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Thruster 3 x 1

50 sets of this complex:
Air squat
Left lunge
Right lunge

For Time.

Tessa Borodulin
T2B

30-60 min Bike
60-90 min Walk
20-30 min Swim
30-40 min Jog

Deadlift 4x4 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets