A)MINI FLIGHT SIMULATOR.10 MIN TIME CAP
5-10-15-20-25-30-25-20-15-10-5
UNBROKEN DOUBLE UNDERS
B)GYMNASTIC CONDITIONING
ALT EMOM 12:
a)3-5 STRICT RING MUSCLE UPS
b)30″ INVERTED HOLD
c)20 STRAIGHT ARM HIP TAPS
d)4/4 KB WINDMILL
C)CONDITIONING
AMRAP 8:
4 POWER CLEAN(75/45)
8 SHIN HOPS
12 KB SWING(32/24)
200 M SPRINT
A)OLY
EVERY 90″ FOR 12 MIN
HANG CLEAN+CLEAN+PUSH JERK+JERK
1-2 60%
3 65%
4-5 70%
6-7-8 75%
B)SWOD
DEADLIFT [email protected]%
C)CONDITIONING
FOR TIME:
21-18-15-12-9-6-3
BOX JUMPS OVER(60/50)
SHOULDER TO OVERHEAD (55/30)
A)OLY
EVERY 90″ FOR 12 MIN
POWER SNATCH+OVERHEAD SQUAT+SNATCH
1-2 60%
3 POSITION SNATCH
3 65% 4-5 70% 6-7-8 75%
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
FROM 10 TO 1
HANG POWER CLEAN (65/40)
TOES TO BAR
A)SWOD
BACK SQUAT [email protected]%
PUSH PRESS [email protected]%
B)SEAL SCREENING TEST
2 MIN MAX PERFECT PUSH UPS
2 MIN MAX CURL UPS
MAX STRICT PULLUPS UNBROKEN
RUN 1,5 MILES FOR TIME
A)SWOD
DEADLIFT [email protected]%
B)GYMNASTIC TEST
-MAX PULLUPS UNBROKEN
-MAX HSPU UNBROKEN
-MAX. TOES TO BAR UNBROKEN
-2 MIN MAX. DOUBLE UNDERS.
C)CONDITIONING
AMRAP 12:
200 M RUN
20 WALLBALLS
16 DB SNATCH(22,5/15)
12 TOES TO BAR
A)OLY
WORK FOR SNATCH 1 RM
B)SWOD
FRONT SQUAT [email protected]%
C)CONDITIONING
AMRAP 8:
6 HANG CLEAN TO THRUSTER(50/35)
8 BOX JUMPS OVER
10 CHEST TO BAR
