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
B
Close Grip Bench Press
Build to a 1RM – Take no more than 15mins to find this 1RM
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
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