Friday’s Workout: 2-20-15

Day 5 of Testing Week

Strength Endurance Test
Plank hold for time

Strength Test
Black and green options: Weighted pull up 1 rep max

Conditioning
This is NOT a testing parameter
With a partner, complete the following for 5 minutes:
Partner 1: 5 power cleans (135/95) / 10 medicine ball Slams (20#/14) / power cleans (185/115)
Partner 2: complete as many ring rows as possible / ring rows / ring dips
Rest for 60 seconds, then complete the following for 5 minutes:
Partner 1: 5 front squats (135#/95) / bucket tosses (20#/14) / thrusters (135#/95)
Partner 2: complete as many box jumps (24”/20) / step ups / box jumps (30”/24)
Total the ring rows and box jumps completed by your team to calculate your score!

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