Cycle #3 Test Week
A) Benchmark (Test)
“Hope”
3 rounds:
Spend 1:00 min at each station for max reps..
- Burpees
- Power Snatches (35/25kg)
- Box Jumps (24”/20”)
- Thrusters (35/25kg)
- Chest to bar Pull-ups
*1:00 rest between rounds
B) Accessory
Tabata Sit-ups
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM