Warm-Up
3 Sets, For Quality
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Clean
8 Ring Rows or 6 Strict Chin-Ups
Weightlifting Test-Day
10:00 minute EMOM
1 Power Snatch, Start @ 70% of 1RM
10:00 minute EMOM
1 Power Clean, Start @ 70% of 1RM
Gymnastics Skill / Re-Test
10 Rounds, For Time:
7 Chest To Bar Pull-Ups
Score: Time
Cap: 10:00 minutes
For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.
RX+:
10 Rounds, For Time
10 Chest to Bar Pull-Ups
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
4 Sets, For Quality
10-12 Bent Over Reverse Flys
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