2018 Cycle 1 Test Week Day 5

 

Warm-up
Warm-up
1. Warm-up
4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m

Weightlifting
1 Rep Max Jerk (Weight)

Find 1RM Jerk from Rack or Blocks

Can be split or power. Whateve you are comfortable with

Conditioning
MFT #1257 (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups
Metcon (Time)
Shuttle Sprints
For Time
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
4-5 Attempts to find fastest time
Rest as needed between efforts.

Gymnastics
Metcon (3 Rounds for reps)
5. Gymnastics Accessory
3 Rounds:
Strict Ring Dips
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 5:00 and repeat 2 more times starting from 1 rep

Accessory work
Metcon (Distance)
6. Strength Accessory
Max Distance Farmer’s Carry in 4 Minutes
70/53lb KB in each hand.