STRENGTH: PUSH PRESS 5-5-5-5-5, 2 MINUTE REST
2 SETS, MAX REPS, RING DIPS, 1 MINUTE REST
2 SETS, MAX REPS, STRICT PUSH UPS
CONDITIONER: 15 MINUTE TIME CAP
-25 WALL BALLS
-10 KB SWINGS (1.5P, 1P) (AMERICAN)
-20 WALL BALLS
- 15 KB SWINGS
- 15 WALL BALLS
- 20 KB SWINGS
- 10 WALL BALLS
- 25 KB SWINGS
COMPETITORS WOD:
Testing – Day 3
EMOM for 5 minutes:
2 Hang Squat Cleans @ SIMPLE MODERATE WEIGHT
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
2) 150 Burpees for time….MAX EFFORT 
