Snatch and Bench Press Test Week

Monday
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike

Aim
Lactate Threshold/Recovery

Mobility
Couch Stretch

Tuesday
Metcon
Strength
Bench Press 3-2-1-1-1
High Plank Row 8-8-8-8-8

Conditioning
5 Alt Dumbbell Bench Press
10 Sit Ups
20 Double Unders

Aim
Strength

Mobility
Ring Pec Stretch
Ring Lat Stretch

Wednesday
Metcon
Venezuela
8 Rounds of:
8 Box Jump Overs
8 Toes To Rings
8 Alt Pistols
8 Ring Pull Ups
8 Cal Ski/Air Bike

Aim
Gymnastics

Mobility
Couch Stretch
Wall Shoulder Stretch

Thursday
Metcon
Running Gloves
400m Run
20m Sled Push 100/70kg
1000m Bike
10m Sled Pull 30/20kg
400m Run
40m Burpee Broad Jumps
1000m Bike
100m Farmers Carries 24/16kg
400m Run
40m Lunges 20/10kg
1000m Bike

Mobility
Bretzel Stretch
Seal Stretch

Friday
Metcon
Skill
Snatch 3-2-1-1-1

Isabel
30 Snatches 61/43kg

Aim
Skill

Mobility
Straddle Stretch
Samson Stretch

Saturday
Metcon
Open 16.4 ish
Complete as many rounds and reps as possible in 18 minutes of:
55 deadlifts 102/70kg
55 wall-ball shots 20/14lbs
55-calorie row
55 handstand push-ups

Aim
Open Prep

Mobility
Straddle Stretch
Samson Stretch