Strength:

Jerk (3 sec pause in dip and 3 sec pause in catch):

  • 1RM
  • -20% for 2×2 (with the pauses)
Conditioning (Test):

For Time:

  • 1000m Run
  • 1000m Row or 60 cal Bike
  • 50 Wall Balls (20/14)

*Athletes can complete the movements in any order, but must fully complete all reps of one movement before moving onto the next

Extra:

Hip Mobility: Hamstring Ball Smash (3 min each leg)

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