*We will be testing this week for the function group
A. Back Squat- work to a 1RM- rest as needed
– for those that have struggled for full range of motion work to a heavy Box Squat (box at parallel)
B. AMRAP in 30 min
155m Farmers Carry- LI- 53/35, LII-70/53
8 Wall Walks- chest to wall
50 Double Unders (x3 singles)
*Starting new cycle
A. Clean- work to a 3RM (not touch and go) then do, 1×3@95%, 1×3@90% of 3RM.
B1. 4 x ME Strict Pull-ups- rest 60 sec.
B2. 4 x 5 Push Press- heavy as possible- rest 60 sec.
C1. In 10 minutes complete
50 Alternating DB Snatch-70/50
C2. Once clock hits 10 minutes perform the following for time:
20 Squat Clean to Thruster- 145/105
*New cycle- stick to the rest intervals and all your percentage work will be off of last weeks testing.Posted on: April 27, 2014admin