Week 12– Testing
Warm Up- 
Bike or Row 3 Minutes- steady pace
Then; 2 Sets
Knee Stretch + Spiderman Stretch
BTN Snatch Grip Press x6
Counterbalance or Overhead Squat x 6-8
SL Glute Bridge x 6/leg

CF Fitness
A. Hang Power Snatch + Overhead Squat- Build to a heavy (1+1)
B. Every 2 Minutes x 5 Sets;
6 DB Snatches- moderate to heavy
7 Burpees
8 Goblet or Air Squats
9 Hanging Knee Raises, V-ups or Situps

A. Snatch- 1RM
1 Hip Snatch + 2 Hang Snatch (knee) 40%, 50%, 60%
1 Pause Snatch + 1 Snatch 70%, 75%, 80%
Snatch 85%x1, 90%x1, 93%x1 …Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.
B. Every 2 Minutes x 5 Sets;
3 Hang Power Snatches @50%
5 Overhead Squats
7 Burpees Bar Hops
9 T2B

Snatch- 1RM
Clean & Jerk- 1RM
Back Squat- 1RM

*For those in the weightlifting classes, you’ve got all three sessions to complete the testing based on how you feel. However, if you attempt to hit a 1RM snatch on Monday and are not successful, DO NOT keep trying during the week.