Wednesday April 21st

Warm up
The past two weeks were general tests to get a baseline for your fitness for the upcoming year. Those workouts will not be repeated for a few months.
The tests this week will be repeated in 7 weeks and are specific to this 7 week cycle.

30 Leg Swings (15/side, Front-to-back = 1)
3 Rounds
50 Single Unders (No Double Unders)
12 Russian KB Swings
3 Pull Up Negatives (:05 negative is the goal)

Test 1-
3 sets of max strict pull ups or banded pull ups or max ring rows
This is an excellent test whether you have pull ups or not. If you use bands just remember what color band you used so we can retest with the same band.

Test 2-
Metcon Test **tossed or thrown dumbbell is no rep. The dbs are breaking too fast.
For Time
Run 300m
20 Alt. DB Snatches 50/35lbs
Run 300m
30 Alt. DB Snatches 50/35lbs
Run 300m
40 Alt. DB Snatches 50/35lbs
Run 300m
50 Alt. DB Snatches 50/35lbs
Run 300m
**Both sides of the db hit the ground every rep. Use your open standards to truly this workout correctly.
**Target score is 13 to 18 minutes. Firebreathers go for sub 12

About this test. This is a straight forward test of work capacity. Not a high skill movement you have to think about. All go, no slow. When you think you can’t hang on, just keep moving.

Scaling- If you can’t hit your 20 unbroken on your db you went too heavy.