Testing Week 1

Pick two and find a 1RM

Clean
Snatch
Clean & Jerk
Split Jerk
Front Squat
Back Squat
OH Squat
Strict Press

Deload Thursday

A) Clean Pull
3R5S @70%

B) Pause Clean
2R6S @65-70%

C1) Back Extensions x15

C2) Windshield Wipers x10

Deload Tuesday

This week is deload week in preparation for testing next week. It’s going to be relatively light and easy to give your body time to recover. If you can, try to keep the main WoD’s easy going and not max effort.

A) Snatch LiftOff
3R5S @80-90%

B) Pause Snatch
2R6S @65-70%

C1) Pendlay Row x6-8

C2) Mason Twists x15

Oly Tuesday

A) Tall Jerk
3R5S @50%

B) Split Jerk
2R6S @75%

C) Front Squat
3R5S @80%

Oly Thursday

A) Hang Clean Pull
2R5S @85%

B) Clean
3R6S @70%

C1) Mason Twists x15

C2) Good Mornings x6-8

Oly Tuesday

Going a little lighter post Murph

A) Snatch Deadlift
2R6S @85% of Snatch

B) Snatch
4R6S @65%

C1) GHD Sit-Ups x10

C2) Pendlay Row x6-8

Oly Thursday

A) Pause Clean Pull
3R5S @75%

B) Clean
2R6S @85%

C) Back Squat
3R5S @80%

Oly Tuesday

A) Snatch LiftOff
3R7S @100% of Snatch

B) Snatch
2R6S @85%

C1) Back Extensions
x15

C2) KettleBell Halo
X5 Each direction

Oly Thursday

A) Jerk Balance
3R6S @60%

B) Split Jerk
Build to heavy single

C1) Windshield Wipers x10

C2) Romanian Deadlift x6-8

Oly Tuesday

A) Clean Deadlift
2R6S @90% of clean

B) Clean
Build to heavy single

C1) Mason Twists x15

C2) Bent Over Barbell Row x6-8