A. Find 1RM Front Squat.
B. Find 1RM Squat Clean (competitors only).
* Athletes who cannot perform 1RM Squat Clean will substitute with a 4 round tabata of Air Squats. A true squat clean is not power cleaning and then dropping into a front squat. A true squat clean is catching the clean in a full squat, this is what were testing.
C. Gymnastic Battery…
Find 1RM Weighted Pull-up.
Then:
90 sec. Amrap of strict pull-ups (modification same as Wednesday),
60 sec. rest,
90 sec. Amrap of HR push-ups (knee’s for modification),
60 sec. rest,
90 sec. Amrap of Strict Pistol Squats (if athlete can only do 1 pistol squat in this time frame, record rep and leg completed on).
60 sec. rest,
90 sec. Amrap of 15ft rope climb (modification is laying down and pulling self to standing position),
60 sec. rest,
90 sec. Amrap of Kipping HSPU’s. *Rx is floor or using an abmat with plates on each side. (Modification is using a box or extra abmats).
