Fitness
Level 1 testing x 2 sets
bar hang scapular hold x 30-45 seconds
Rest 45 sec – 60 sec
V sit ups x 10 -15
Rest 45 sec – 60 sec
30 seconds of Russian swing practice
For time
21-15-9
Push ups
Ab mat Sit ups
KB swings
Performance
Level 2 testing x 2 sets
max rep strict pull ups
Rest 45 sec – 60 sec
HS hold with wall x 30 seconds
Rest 45 sec – 60 sec
L sit x 30-45 seconds
For time
21-15-9
Push ups
KB swings 24/16
DU
Sport
Rest Day
Weightlifting
7 x 3 Clean and Jerk (1 pull + 2 C&J)
5-4-3-2-2-2 Front Squats
