Monday:
**Retest benchmark** (Refer 8/6/16 for results) Gymnastic testing; 45 minutes to complete Weighted Pullup 1rm 5 minute AMRAP Bar muscleups Or; 7 ring dip + 7 ring row Max unbroken t2b 2 minute max distance HS walk Or; max accumulate hold in 2 minutes 10 minute AMRAP 'Cindy' 5 pullups 10 pushups 15 air squats Tuesday: Strength: 3 position power clean + 1 split jerk 2,2,2,1,1,1 Conditioning: 21 SDHP @ 40/30 Run 200m 21 STO @ 40/30 Run 200 15 SDHP @ 50/35 Run 200m 15 STO @ 50/35 Run 200 9 SDHP @ 60/40 Run 200m 9 STO @ 60/40 Run 200 Wednesday **New Benchmark * Athletic development - aerobic capacity and dynamic speed Goat EMOM x 7 1) Box jump triple for height Rest 2) AD 10 minute max cals test Rest 2) AMRAP in 5 minutes double unders Thursday: Strength: Power snatch + hang power snatch 2,2,2,1,1,1 Conditioning: 3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between 25/22 cal row 20 KB swings @ 32/24kg Max burpees in remainder * score = accumulate burpees Friday: Strength: Box squat 5,5,5,5,5 Front squat 3 x 10 @ 60-70% Conditioning: In pairs partition as desired 125/100cal AD Rest 3 minutes 100/80cal AD Rest 2 minutes 75/60 cal AD Rest 1 minute 50/40 cal AD
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