TEST WEEK IS BACK!!!
1:00 Shoulder Swimmers (video below) 1:00 Box Step Ups
1:00 AFRAME Toe Touches
Then-
2 Rounds
4 Burpee Box Jump Overs
6 Alt. DB Snatch (lighter DB) 8 Hollow Rocks

Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time

Rest 3:00

AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time Score is total Toes to Bar.

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: 45+ Reps of Toes to bar

Firebreather Score: 90+ Toes to Bar

Scaling

• DB Snatches: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale weight before reps to allow for at least 20 reps UB.
• BBJO: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale to bar facing burpees or regular burpees, or scale reps for your most de-conditioned athletes.
• Toes to bar: Kipping knee raises or V-Ups in place of toes to bar

Coach Focus: We are looking for your athletes to have approximately 2:00 at the end of each round to amass reps of toes to bar. Coaches should push athletes to maximize their time on the pull up bar each round by reaching on their pace in the two buy-in movements each round. Do not allow your athletes to perform the “by any means necessary” toes to bar.

Additional Notes/Resources: The “official” scaled version of this workout would be a 35/20lb. DB, a 20/16” box, and Knee Raises instead of Toes to Bar.