This is the second and last week of our transition / test week, which coincides with the week of the Games. We will be having some fun tests along the way while still working to balance energy systems, strength development work to challenge the body through a multitude of planes of movement, time domains, and styles of workouts.

3 Minute Machine

Then Barbell Warm Up Together

Then
20 Minutes to establish a 1 Rep Max Snatch. We will let you get a little weight on the bar before starting the clock.
** suggested build up to attempt a max out

3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt

Workout

For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs 15ft
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 135/95lb, 61/43kg

Scaling-Level 2 95/65
Level 1- 5 rope pulls or 5 pull ups, front squats

Goal: 12-15 Reps / Set

Score = Reps

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

The focus here will be to find efficiency on the rope climbs and get those done in 30 seconds or less before moving over to your barbell. We are looking to stay low and close to your bar in order to complete the reps as quickly as possible while staying within ourselves to be able to pick-up the bar and find a rhythm early. Ideally this is one big unbroken set to finish each round, but could be 2 sets if you get the buy-in done quickly.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch