POWER CLEAN - WEIGHTLIFTING
Find a 2 rep max power clean
*Both reps must be completed in a 0:20 window.
This is a power OLY test in a somewhat controlled timeframe. This movement is to help balance out the strength testing for the week. The back squat is lower body focused, the shoulder press is upper body focused, and today has skill/speed/hip extension focus. The build-up should allow for the athlete to start at a moderate load and build to heavier loads quickly. The bar may be dropped after the first rep, but both reps must be completed in a 0:20 timeframe.
Max rep strict ring dip or ring muscle-ups
*This is either going to be a bodyweight gymnastics pressing test or, for athletes that can do muscle ups, a gymnastics upper body/skill test. Similar to yesterdays strict pull-up test, athletes make 1 attempt during the designated timeframe to complete as many reps as possible of the chosen variation. There is more time allotted for this movement vs pull-up because of potential equipment restrictions.
500m Row time trial