2018 Cycle 1 Test Week Day 7

Warm-up
Warm-up
1. Warm-up
Slow 10 Minute Run
OR
Steady through
10 Squat Cleans Empty Bar
10 Push Press Empty Bar
20 Walking Lunge Steps

Weightlifting
Burpees & Sq Clean and Jerk (AMRAP – Reps)
EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk 225/155lbs
Add 10/5lbs each minute
(Both movements in same minute)

Guys add 10# total Girls add 5# total.

Conditioning
MFT #1259 (AMRAP – Reps)
3. Conditioning
AMRAP 15 Minutes
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
3 Rope Climbs
Bike 20/12 Calories

1 ft = 1 rep
Flight Simulator Double Unders (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Sets of Double Unders
You must stop and reset each set
If you fail a set, you must start that set over and complete it before moving on.

Accessory work
Metcon (Weight)
5. Strength Accessory
Dumbbell Overhead Squat
3 Attempts for a Max Set on each arm 70/50lbs
Rest as needed

Scores are best set on R-Arm and L-Arm.