For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
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Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.
