Test Week: Day 4

Test Week: Day 4


STRENGTH:
Hang Power Clean
B: Find 12RM (HPC)
I:  Find 10RM (HSC)
A:  Find 5RM (T&G Sq Cl)

CONDITIONING:
Six 3 Minute Rounds...
Rounds 1, 3 and 5
250 M Row
25 Wall Balls
Rounds 2, 4 and 6
250 M Row
25 KB Swings
*Use reamining time each round for rest.

DAILY CHALLENGE:
Flutter Kicks, 3 x 100

MOBILITY:
Cat/Cow Stretch, Downward Dog

ENDURANCE:
3RFT:
400m run
20 T2B
10 back squat (225/155)
rest 10 min, then:
1 mile run followed by max air squats

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