2018 Cycle 1 Test Week Day 9
Warm-up
Warm-up
1. Warm-up
Slow 10 Minute Row
Or
Steady Through
3 Rounds
10 Snatch Balance Empty Barbell
10 Box Jumps
10 Chest to Bar Pull Ups
Slow 10 Minute Row
Or
Steady Through
3 Rounds
10 Snatch Balance Empty Barbell
10 Box Jumps
10 Chest to Bar Pull Ups
Weightlifting
Max Rep Bodyweight Overhead Squat (Weight)
2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
Conditioning
MFT #1261 (Time)
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target
Accessory work
Sotts Press Ladder (AMRAP – Reps)
Sotts Press Ladder
EMOM until failure
3 Reps from behind the neck
45/35lbs
Add 10/5lbs until failure
EMOM until failure
3 Reps from behind the neck
45/35lbs
Add 10/5lbs until failure