If 3RM Back Squat is Greater than or Equal to your body weight then…
In 12min Find a 1 Rep Max Power Snatch
If 3RM Back Squat is Less than your body weight then…
In 12min Find a 10 Rep Max Barbell Hip Thrust
In 12min Find a 1 Rep Max Front Squat
In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result.
1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps for Males / 3 Reps for Females
2. If unable to do #1 then find a 8 RM Bent Over Row
3.If able to do #1 then do Strict Body Weight Pull Up @ Tempo 3010; 3 reps
4. If Unable to do all 3 reps from #2 then Find a 1RM weighted negative Pull Up @ Tempo 31A1
5. If able to do all 3 reps in #2 then Find a 1RM weighted Pull Up with no specific Tempo
Performance Session 2:
Strict HSPU x 50 reps
Kipping HSPU x 50 reps
*Record 2 times, time it takes to do the 50 strict and total time.