TESTING TESTING 345

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds
5 Beat Swings, 4 Beat Swings with tap, 3 pull-ups, 2 C2B

TEST
ME UB Strict C2B Pull-ups

Rest as needed

TEST
ME UB Kipping/Butterfly C2B

then . . .

3 Sets of 60% of best UB Kip/Btrfly C2B
Rest 60s b/w

UPPER STRENGTH

5 Sets, Rest 90s b/w
5 Tempo DB Bench Press 70/50 (2/2/2/2)
6 Bent Over Row

3 Rounds for Quality
1min DBL OH KB Hold (HAP)
10m hand over hand sled pull (heavy)

CONDITIONING

3 Rounds ALL OUT
60m sled push
*sled + 75/55#
*no stopping!!
*rest 3 min b/w rounds

MetCon

E2M10M

1 Jerk (rack) +
5 DBL KB or DBL DB Bent Over Row

1min on, 1min off
3x Row
3x 10m Shuttle Sprints
3x Burpee Box Jump Overs 24/20