Test Week Day 4 15min warm up – coaches choice + board briefing + transition time LEVEL 2 A. 20min to establish 3rm of Deadlift immediately followed by: B. “LYNNE” 5Rounds for max reps Bench Press loaded with your bodyweight – you can scale down at 2/3bw or 1/2bw but you must write it down
Test Week Day 3 – Deload LEVEL 2+LEVEL 1 20min mobility-foam rolling 10min board briefing+transition time Assistant work – 19min 5rounds For quality,not for reps work approximately at your 7-8 RPE * 0-1min : Row/ski/ab 1-2min :T2B/Kn2els/kn2ch 2-3min : Double unders/single unders 3-4min : rest *The Borg Rating of Perceived Exertion (RPE) is a way
Test Week Day 2 10min mobility 10min transition time and specific warm up with the coach LEVEL 2 20min to establish 3rm of Front Squat 15min to establish 3rm of Push Press LEVEL 1 20min to establish max unbroken reps with max load(score is reps x load for left arm+score for the right arm) of
