3 sets as warm-up:
10 alternating DB curl & presses
2 DB goblet squats, 5511
:15-:30 2-arm hang from bar

A. Back squat, 5-4-3, 20X2; begin a set every 3:00
B. Hang snatch, 9 x 1 moderate & crisp; begin a rep every :60
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3 rounds for time w/12:00 cap:
30 wall balls
15 toes-to-bar
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
:30-:60 plank on ground

For reps:
5:00 max reps upper pulling movement of choice
5:00 rest
5:00 max reps upper pushing movement of choice
*our go-to for these tests are strict pronated pull-ups & strict handstand push-ups, but select a movement that you would like to see improve this year – toes-to-bar, CTB pull-ups, muscle-ups, perfect push-ups, strict dips, etc… if choosing between 2, opt for the more challenging
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For time:
100 calories – athlete’s choice row/bike/ski
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5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
12 alternating DB snatches w/:01 pause overhead
6/side plank clamshells
3 standing broad jumps – sub-maximal throughout

Every :90 for 12:00 (8 sets):
1 power clean & split jerk
*moderate load allowing perfect technique/footwork
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6:00 rest
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6 rounds for reps w/a partner:
:60 power cleans, moderate up to 155/105 – should be able to consistently hit fast singles
:60 wall walks or strict handstand push-ups
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest

5:00-10:00 mobility work – coach-led

Post results to comments.