A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar
A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets.
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
*Testing week prior to last full cycle of 2015. Record your scores.
A. Take 15-20 minutes to find your 1-RM Snatch
B. “Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches
Rules of “Commitment”: *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load. **You are only allowed two snatch attempts in each minute. ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
Rest until fully recovered, and then…
C. Strict Handstand Push-Up Density For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
*Note reps achieved for each set.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Run 1600 meters
*Note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.