Test week starts!



From a rack perform a 1RM on a Push Press, Push Jerk or Split Jerk…

Do the one you maybe don’t have a number for yet, haven’t done for a while, need more work with, etc…

(50, 65, 80, 85-90, 90-95, 95-101%)



Barbell Thrusters (65/95#)(60% 1RM)
Pull Ups

(10:00 cap)

No upscaling any movements on this one, scale down to the any of the following to keep this one fast…

Scale thruster weight, but you have to keep the reps 21-15-9…

Scale the pull up reps to 15-12-9 or 12-9-6 as long as you can safely and quickly do them…

Scale pull ups to jumping CTB and do 21-15-9…



2-3:00 Backpack Shoulder Stretch

50 Band Pull Aparts

30 Band or Plate Ext. Rotation

Justin VanBeek

Written by: Justin VanBeek

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