TEST WEEK

Warm up 

• 2 min holding rig …squat and move hips 
• 10 ps side lunges 
• 6 bird dog from knee of plank 
• 10 lat pulls on bar
• 6 beat swings 
• 6 knee to elbow 

 

SO FAR CLEANS AND JERK AND DL DONE

STRENGTH

Front Squat 5 4 3 2 1 1 1

and/ or

Strict press 5 4 3 2 1 1 1

WOD NFT 
21 – 15 – 9 or 15 – 12 – 9 

6/6 Single-leg good mornings (with foot on wall)
Double Unders SS 80
Overhead Squat (135/95)MW
Toes to Bar, hanging knee up, hanging knees to elbow with a swing, beat swing