12-26-12

 

Skill

 

Prep for Testing

 

Strength

 

End-of-year strength tests (Clean/Jerk/Squat/Dead/Snatch/Pull-Up)

 

Metcon

 

Get a score on Fran/Fight Gone Bad/1 mile run and/or 2K Row this week! You can use your Fran or FGB score from this month if you were here.


If you are done with testing, then:

 

Strength

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Metcon

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

 

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