On the minute for 12min
1. 8/6 cal echo bike or 9/7 cal bike erg + AMRAP pull-up
2. Burpee box over 60/50
3. Rest
4. Rest

PRE-PROGRAM TESTING

For time:

Choose your preferred difficulty level. The test can be performed with feet on a box, against wall etc. Test ends when unable to maintain position or compensation occurs (in particular, loss of trunk control or rib flare). If wrist pain/discomfort limits performance, place flat edged DBs on the floor, gripping handle to allow straight wrists. Focus area is control and strength in the overhead position (rather than handstand balance/capability), therefore use support if balance is a limiting factor.

On a 10-minute clock, complete
75 wall ball 20/15
1000/850m row
Max. reps burpee box jump-over 60/50

Mobility for lowerbody

3x2 Front Squats @ 90-95% of 3 RM Front Squat

Build up to Heavy Double Clean

Barbell Shoulder Press
6 x 3 @50-65% every 60s.
- These are SPEED reps. Pick a weight that moves fast all sets.

Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.

• Goal build to a heavy double - reset on each rep
• Build to a technically proficient set of 2
• The goal for proficient athletes is 85% of 1RM

3 RFT:
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges (total reps)
30 Russian Swing @32/24kg

18:00 Time Cap

Front Squat: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate/heavy 5