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Test week.

Strength.

Back squat 3rm

3 x Max Effort supinated grip chest to bar

Conditioning.

3rft

50 double unders
30 sit up
10 deadlift 100/70kg

Conditioning.

Teams of 2

20min amrap.

100 oh lunge with plate 20/15kg
80 pull up
60 air squat
40 knees to elbow
20 thrusters 70/45kg

Test week.

Skill.

Snatch 1rm

Conditioning.

9min amrap

3 power snatch 60/40kg
15 wall ball 10’/9′ 9/6kg
30 double unders

Skill/Strength.

Turkish get up. Build to a heavy 2 reps each arm. Kettlebell or barbell.

Conditioning.

3rft
400m run
30 kettlebell swings 24/16kg
15 burpee box jump 24/20

Test week.

Strength.

Push press 1rm

Conditioning.

15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar
20 overhead squats 40/30kg
15 toes to bar
20 shoulder to overhead 40/30kg
15 toes to bar

Skill. Test week.

Power clean 1rm

Conditioning.

5rds omem (15min)

Min 1. 10 hang power clean 60/40kg
Min 2. 10 chest to bar
Min 3. 25m shuttle runs. Accumulate 100-150m

Strength.

Front squat 3,3,3,3,3

Strict wide grip pull up 3 x max effort

Conditioning.
Teams of 2

2rds for reps
2min power snatch 40/30kg
2min lateral bar hop burpee
2min wall ball 10’/9′ 9/6kg

Conditioning.

Teams of 3

20min amrap
100 double unders
40 toes to bar
20 split jerk 70/45kg
40 pull up
20 deadlift 70/45kg
40 hspu

Two athletes work through amrap while third completes 200m run

Skill.

Teams of 2 build to heavy 1 rep thruster

Conditioning.
Teams of 2

15min amrap

21-15-9-6-9-15-21

Thrusters 42.5/30kg
Bar facing burpees

Skill.

Pistol progressions.

Conditioning.

12min omem.
Odd min. 60sec amrap 10 box jump overs 24/20 10 power clean 52.5/35kg
Even min. Rest