2018 Cycle 1 Test Week Day 8

Warm-up
Warm-up
1. Warm-up
Floss Wrists
Then
3 Steady Rounds:
10 Banded Good Mornings
:20 HS Hold
10 Calorie Bike

Weightlifting
Squat Clean (1 Rep Max)

Conditioning
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
1-Mile Run (Time)
Max Effort 1-Mile Run

Do in class if time allows, otherwise do around class

Gymnastics
Misfit Muscle Up Test (Time)
Misfit Muscle Up Test
1-2-3-4-5-6-7-6-5-4-3-2-1
(not for faint of heart)
or
1-2-3-4-5-6-5-4-3-2-1 (scaled)
For Time – Reps are Unbroken