Strength Cycle: Post-Open Cycle – Test Week
Strength/Skill
In 18min:
Find your 1RM Power Clean
WOD
3 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
Max Set of L: HRPU; S: HSPU
Rest 3min
*Score is your finish time & total HSPU’s. There is plenty of rest in this test, so really blow out the monostructural piece.
Unloaded
AMRAP 30
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Renegade Rows (pushup, row, row = 1 rep)
Flutter Kicks (4 kicks = 1 rep… so, 1-2-3-1, 1-2-3-2, 1-2-3-3, 1-2-3-4, etc…)
DB Press
Box Step Ups
HRPU
DB Snatch
Row 250m or Bike 500m or Run 200m
Daily Reading
1. How to Fix Powering (Cleaning) More Than You Squat (Clean)
2. The 10 Dumbest Motivational Sayings
3. Safe in Suffering
4. Ultimate Guide to Forming Unbreakable Habits