Week 12– Testing
Warm Up- 
Bike or Row 3 Minutes- steady pace
Then; 2 Sets
Knee Stretch + Spiderman Stretch
Barbell Press x6-8 -light
Front foot elevated split squat x 6-8/ leg
SL Glute Bridge x 6/leg
Supinated grip lat stretch x10-15 seconds

CF Fitness
A. Hang Power Clean + Front Squat- Build to a heavy (1+1)
B. In 10 Minutes, continue this pattern to complete as many reps as possible;
4 Ring Rows or Inverted Rows
4 Barbell or DB Push Press –moderate
8 KB Swings- moderate to heavy 
6 Ring Rows or Inverted Rows
6 Barbell or DB Push Press
10 KB Swings
8 Ring Rows or Inverted Rows
8 Barbell or DB Push Press
12 KB Swings
10 Ring Rows or Inverted Rows
10 Barbell or DB Push Press
14 KB Swings

Performance
A. Clean & Jerk- 1RM
– 1 Tall Clean + 1 Hang Clean (knee) + 1 Push Press + 1 Jerk; 40%, 50%, 60%
– Clean & Jerk 70%, 75%, 80%, 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. In 10 Minutes, continue this pattern to complete as many reps as possible;
2 MU’s –bar or rings, based on priority
2 HSPU’s
8 KB Swings 32/24kg
4 MU’s
4 HSPU’s
12 KB Swings
6 MU’s
6 HSPU’s
16 KB Swings
8 MU’s
8 HSPU’s
20 KB Swings