WOD 1:

Chinup ladder

WOD 2:

4 rounds:

25 air squats
20 Pushups
50 single-arm swings (25 each arm)
2 minute rest

Post total time (minus rest) to comments.

WOD 3:

3x Max Hollow body
3x max superman


Kettlebell Sport

Sport Level Snatch (4 rounds) or Long cycle (3 rounds)

8min AMRAP:

2 heavy single-arm swing RT
2 heavy single-arm jerks RT
Repeat complex with LT for 1 round

Run/Bike/Row 30+minuntes



  1. If I can hit 50 Jerks, and 100 Snatches (50/50) it’ll be good enough to get Rank 2. I’d be comfortable if if could hit at least those numbers on August 17.
    In prep. for my competition test on Saturday, I wanted to lift at about 50 or 75 percent, Friday will be joint mobility and 25 percent effort lifting.

    Kettlebell Sport Test Prep:
    16KG Double Jerk – 25 reps
    20KG Double Jerk – 25 reps
    24KG Double Jerk – 25 reps
    Rest 30 Minutes
    16KG Snatch – 25 reps per hand
    20KG Snatch – 25 reps per hand
    24KG Snatch – 25 reps per hand

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