Monday December 15th

General Prep
2:00 Cardio Choice
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2 Sets: For Quality
5/5 Worlds Greatest Stretch
5/5 Thoracic Bridges
5 Inchworm Push-Ups
10 Down Dog Toe Touches
5 No Jump Burpees
10 Alternating Box Step-Ups
5 Box Jumps
Specific
2 Sets:
3 Position Power Snatch (Empty Barbell)
- High Hang + Hang + Low Hang

2 Sets
8 Scapular Pull-Ups
8 Ring Rows
4 Burpee Box Jump Overs
Final Set-Up
Set-Up Station for Pull-Up modifications and Get Boxes Set-Up for the Burpee Box Jump Stations. Set Lanes and make sure athletes know the flow of the day before starting the clock and letting athletes start to build loads on the 1RM Power Snatch

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BENCHMARK TESTING

Test 1: 0:00-12:00
1RM Power Snatch

12:00 - 15:00
Rest

Test 2: 15:00 - 16:00
Max Unbroken Strict Pull-Ups

Rest 16:00 - 20:00

Test 3: 20:00 - 27:00
For Time:
50 Burpee Box Jump Overs
*7 minute Cap
Box Height: 24/20in

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Level 2:
A) 1RM Power Snatch
B) 1:00 Max Strict Pull-Ups
C) 50 Burpee Box Jump Overs 24/20in

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Level 1:
A) 5RM Hang Power Snatch
B) 1:00 Max Banded Strict Pull-Ups
C) 35 Burpee Box Step Overs 24/20in

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Masters 55+
A) 1RM Power Snatch
B) 1:00 Max Strict Pull-Ups
C) 40 Burpee Box Jump Overs 24/20in
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Time Domain: 28 minutes total
Three separate benchmark tests

Stimulus:

Test 1: Speed Strength and Coordination
Test 2: Strict Pull-Up / Gymnastics Strength
Test 3: High-Power Output and Capacity Conditioning

RPE: 10/10 Benchmark Testing Day

Primary Objective: 1RM Power Snatch / PR on Unbroken Strict Pull-Ups / Burpee Box Jump Overs in under 6:00
Secondary Objective: Complete each set of 10 Burpee Box Jump Overs on a similar pace

Workout Notes and Strategy:
The 12 minutes to Establish the Power Snatch 1RM should be used wisely, starting with 2–3 technique-focused warm-up sets, then build to challenging singles with 60–90 seconds between attempts. Look to rest a little longer on the final 2-3 attempts as we establish a new 1RM. For the Strict Pull-Ups, lets look to find an option that makes the most sense for each athlete. The goal here is to get 10 + reps in 1 minute for those doing max reps in a minute or 5+ reps for our big unbroken set of strict pull-ups. We could also do a combo here of max unbroken, (Record this) then going for max reps in the remaining time in the minute. The 50 BBJO test is pure output: establish a quick, steady cadence and do not redline in the first 10 reps. Use efficient footwork on top of the box and maintain consistent breathing. The goal is to stay moving the entire set and be on a consistent pace. In order to complete in under 7 minutes we should be at a pace of 7+ / minute.

Modifications:
- Power Snatch: Look to move to a Block Power Snatch, Hang Power Snatch or Adjust to a Power Clean for those with overhead limitations.
- Strict Pull-Ups: Banded strict PU, ring rows, or 10–15-sec isometric hold
- BBJO: Lower box height, step-overs, or burpees to weight plate.

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