Tuesday – 12th October 2021

Assessment Day 2

Warmup

• 3-4 Rounds Not for Time
• 5 Seated Box Jumps (step down) – build height
• rest 30sec
• 20sec Side Plank R
• 20sec Side Plank L
• rest 30sec
• 12 Scapular Push Ups
• rest 60sec
• https://youtu.be/k-z2ftl1Z04
• https://youtu.be/_R389Jk0tIo
• https://youtu.be/huGj4aBk9C4

A

Power Clean

Build to a 1RM – Take no more than 15mins to find this 1RM

https://youtu.be/2F2UV6dVTr4

B

Close Grip Bench Press

Build to a 1RM – Take no more than 15mins to find this 1RM

https://youtu.be/XEFDMwmrLAM

C

Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1 American Kettlebell Swing 70/53 *must put the bell down between every set and every set must be unbroken to continue on. *scale back to 53/35 if needed https://youtu.be/rGQA9QXTdbU

D

For Time

10-9-8-7-6-5-4-3-2-1 Dumbbell Bench Press 70/45lbs (scale as needed) *after every set complete 1 Rope Climb 15′ *alternatively if you don’t have a rope please perform 5 Dual Dumbbell Prone Rows at the same weight

• https://youtu.be/gQoekljRC7M
• https://youtu.be/rkvSI8A7MJs
• https://youtu.be/BcQbmFkcrRQ