A. Choose A1,A2 or A3(depending on what you did for your test)
A1. Chest to Bar Chin-Up or Chin-Up – 5 Sets; set 1 you will complete your max set minus 3. get as close as you can to this number each set. If you were able to complete all your reps for each set add a rep to each set if possible.
A2. Underhand Supine Inverted Row – Max reps x 5
A3. If you are close to completing a pull-up or chest to bar you will have one of your fellow athletes or coaches assist you to complete at least 2 reps.
B. Behind the Neck Overhead Press or Overhead Press – 4 sets of 8; Take your max reps you completed, look at the predicted 1RM on the wall and use 55-60% as a guide. If you completed these behind the neck for the test, do the same here. If you completed this last week and were able to get through all your reps, try to add 5#.
Row 250 or AB 12-15 Cals
50 Dubs or 50 Singles or :30 sec accumulated dubs
Extra(if you have time)
Snatch – Low hang + Full; 2 + 1 x 5; by feel, no failing
Snatch Deadlift – 5 x 3 sets@100%