OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Supinated Grip Bar Hang
MIN 2 - :30 Supinated Stick Box Hold
MIN 3 - :25/:25 Side Plank Hold

Build to a heavy 5 rep bent over row with barbell
Then -10% for 3 x 5

EMOM/5
5-10 pull ups or jumping pull ups

EMOM/15
1. 12/10 cal erg
2. 4-8 TTB/kipping levers/K2E/Knee raises
3. 50 double unders or 100 single skips

Finisher - 200m farmers carry with 2 16kg
Every time you break 5 burpees

A: Clean pull max.
B: Power clean+ hang power clean + double split jerk 3x4
C: Power snatch+ double hang power snatch 3x3

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Ei ohjattuja tunteja

Last day of test week for lifting

Build to a heavy clean and jerk

Build to a heavy overhead squat

Build to a heavy bench press

3x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-65%

3-4 Sets:
A. 8-12 Single Dumbbell Bench Press (Each Arm)
B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
C. 8-12 Banded Tricep Pushdowns

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

3 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

Test week continues

Build to a heavy snatch

Build to a heavy strict press

Build to a heavy front squat