Jim's Gyms

Testing – Day 3

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

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.

2) 150 Burpees for time.

Testing – Day 2

1) 12 minutes to establish a 1RM Push Press.

2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

3) “Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Conditioning

“Isabel”

30 Snatches for time @ 135/95#

Strength

5X3 HBBS @ 65% – rest 90 sec.

*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

Conditioning

4 rounds for total working time:

Row 500m
12 HSPU (regionals standard)
12 Pullups

Rest 1:1

10 Man makers (25/15)
2 Wall walks
8 Man makers
4 Wall walks
6 Man Makers
6 Wall walks
4 Man makers
8 Wall walks
2 Man Makers
10 Wall walks

BBG

1) 12 minutes to establish a 1RM Power Snatch.

2) 12 minutes to establish a 1RM Power Clean & Push Jerk.

Conditioning

3 rounds for time of:

5 Muscle-Ups
20 KB Snatch + OH Lunge 24/16kg (10L/10R)
40 Double-Unders

BBG

7×1 Clean and jerk work up to 80% and no more!

Run 5K