Prep
3 Sets
Seated arm wall drag x 10 reps
Can opener stretch x 10 reps
Squat Twist and Reach x 5 reps per side
PVC or Barbell Sots Press x 10 reps
Benchmark Day 2
A.
-Snatch-
Power snatch
3 consecutive, in a 30 sec window (not touch and go)
*to move onto a 1 rm this must be performed at or above 50% of body weight
1rm power snatch
* to move on you must be able to have a Power snatch and Overhead squat @ or above 90% of your body weight
1rm squat snatch
B.
-Core-
Plank x Max Time
*3 or more minutes to move on
Between boxes knee up hold with knees above box height x Max Time
*30 sec or greater to move on
Knee up hold on Parallettes with knees above parallette height x Max Time
*30 sec or greater to move on
L Sit on Par. With legs straight and not touching the ground x Max Time
*30 sec or greater to move on
L Sit on Par. With legs straight and above two 45# plates that are stacked x max time
C.
-Absolute power / Energy system balance test-
4 Sets
Row x 30 sec max meters
Rest x 30 sec