For time:
21-15-9 reps of:
Push Jerk 50/35kg
Pull-ups

Rest 4 min.

15-9 reps of:
Push Jerk 65/45kg
C2B Pull-ups

Rest 4 min.

9 reps of:
Push Jerk 80/55kg
Bar Muscle-up

A. Muscle Snatch + Power Snatch + Snatch
*Build in weight as you go. Discard the Muscle Snatch and then the Power Snatch as they become limiting and continue to a heavy single Snatch.

B. Max reps Wall Ball: 5 min.

Today’s session is open gym format (7-8am) so that anyone who missed a testing workout can do a make-up.

Otherwise, we’ll have a selection of workouts to choose from.

Re-test Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″

*Compare to last time – here.

Re-test Week: Day 4

A. 5RM Bench Press

B. Three x max reps dips.
*Rest exactly 2 min. between sets.

C. Max reps double-unders 3 minutes.

*Compare to last time – here.

Re-test Week: Day 3

A. 1RM Snatch

B. 1RM Clean & Jerk

*Compare to last time – here.

Re-testing Week: Day 2

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups
*Compare to last time – here.

Re-test week: Back in August we conducted a week of testing and now it’s time to re-test against the benchmarks that were set. The re-test week will follow the same format and order of workouts as the original testing week.

A. 1RM Front Squat

B. 3 x max reps unbroken pull-ups
*Rest exactly 2 min. between sets.
*C2B for athletes with 20 or more pull-ups in 1 set.

C. 500m row.

Compare to last time – here.

Fun with Marie! See you there.

Partner WOD
5 rounds for time of:
Relay
200m Run
100m OH Carry
100m Farmers Carry

*One person working at a time. Both partners to complete all elements.

A. Deadlift 5-5-3-3-3-1-1-1-1

B. 30-20-10 reps for time of:
KB Swing 24/16kg
Step-up (with KB) 24/16kg