Week 12+13 we will do some testing designed to see where we are right now. First reason for this is to have accurate strength numbers when we´re starting our strength block and second reason is to just to see improvements over time in general.

These are the tests we´re doing:

Week 12:
Mon: 1 RM Power snatch
Tue: 2 min Max rep Handstand Walk, 2 min Max rep Toes to bar
Wed: 1 RM Squat Clean
Fri: 1 RM Strict Press ( (1 RM Front Squat in Pre WOD, Max rep CTB in Pre WOD)

Week 13:
Mon: 1 RM Back Squat
Tue: (Max rep Strict HSPU in Pre WOD)
Wed: 1 RM Squat Snatch
Fri: 1 RM Power Clean
Sat: (1 RM Deadlift in Pre WOD)

Pre WOD:

A, Bar Muscle Up:

Level 3:
EMOM X for 10 min:
1, X Bar Muscle Up
2, X Alt Pistol Squats

Level 2:
EMOM X for 10 min:
1, X Bar Muscle Up
2, X Alt Pistol Squats

Level 1:
EMOM X for 10 min:
1, X Jumping Bar Muscle Up
2, X Alt Pistol Squats to Box

WOD:

A, Power Snatch (Test)
6 set*1 Rep

Build up to 1 RM from 65%

B, EMOM 16 min for max rep
1, Box Jump 30/24 inch
2, Power Snatches 40/25 kg
3, Row for Cal
4, Rest

Post WOD:

Core Strength:
𝟯 𝘀𝗲𝘁𝘀:
10/10 GHD Banded Rotations
10/10 GHD Side Raises
20 sec GHD Hip Extension Hold
30 sec GHD Hollow Hold

Video: https://youtu.be/qQndsd4_QnU