Test Yourself

Extend and Pull
Extend and Pull

Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks

20 minutes to work up to a heavy Squat Snatch

20 minutes to work up to a heavy Clean & Jerk

WOD“Test 3” – Demo
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.