Establish the following body weight benchmarks:
Max Unbroken Strict Pull-ups
Max Unbroken SHSPU
Max TTB in 1 min (does not need to be unbroken)
Max burpees in 1 min
L3: Strict Pull-ups/ SHSPU/TTB
L2: Strict Ring Rows/Pike HSPU/KTC
L1: Bar Hang/Pike HSPU/Hollow Hold
Rest between each benchmark. All athletes should complete Burpee test at the same time.
Strength: Push Press
5-5-5-5 @ 78- 80% 1RM Push Press
Add weight from last week’s push press if unsure of 1RM
Between each set of push press work for 1 min on double unders or triple unders.