New 12 week Program – Assesment Day 1, Tuesday – 6th April 2021

Assessment Day 1

Warmup:
3 Sets
8 Drop Jumps
rest 30sec
30sec Russian Kettlebell Swing
rest 30sec
3 Wall Walks (pause 3sec at top of each)
rest 60sec
https://youtu.be/oCRbRG3w84A Drop Jump
https://youtu.be/KkYOW3jDhoM Russian KB swing

A) Touch and Go Power Snatch

Build to a 2RM – Take no more than 15mins to find this 2RM

*FILM FOR YOUR REFERENCE LATER
https://youtu.be/P8QOUUpzIc0

B) Touch and Go Power Clean

Build to a 2RM – Take no more than 15mins to find this 2RM

*FILM FOR YOUR REFERENCE LATER
https://youtu.be/f8j2s3Dm7Jk

C) 3 Sets NFT – Scapular + Core Work

6-8 Trap 3 Raise
6-8 Ring Body Saw
https://youtu.be/EqGVH1qHzwU ring body saw
https://youtu.be/8naZC9gSnt0 Trap 3 raise

D) 4 Rounds for Time

Row 200/175m
5 KB Snatch R 53/35
7 Burpees
5 KB Snatch R 53/35
*perform this for best possible score. utilize what you have learned about pacing in the past.