FCF #32
- 2017 Cycle 2 –Test Week Day 1
- 1. Warm-up
- 5 Steady Rounds:
- 100m Run
- 10 Monster Walk forward/backward
- 5 “Tall” Box Jumps, NO BOUNDING
- 2. OLY (20 mins)
- Find a 1RM Snatch
- Three attempts at a 1RM Snatch
- *Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts.
- 3. Met-Con (20 min cap)
- For Time
- Run 1 mile
- 120 Double Unders
- 60 CTB Pull Ups
- 4. Accessory
- 3 attempts at a max effort free-standing HS Hold
- If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.