April 12th, 2021

TESTING WEEK, DAY 1

STRENGTH

12 minutes to build to a:
1 Rep Max Front Squat

*Warm Up Set Recommendation:

8 reps @ Light Weight
6 reps @ Light to Moderate Weight
4 reps @ Moderate Weight
2 reps @ Moderate to Heavy Weight

*Then 2/3 attempts at 1 Rep Max

METCON

“Acid Reflux”

5 rounds for time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Echo Bike or 15/12 Calorie Row
9 Thrusters (115lbs/85lbs)

MODIFICATIONS
Chest-to-Bar Pull Ups

  • Pull Ups
  • Jumping Chest-to-Bar Pull Ups