Alternative Athletics: Test

Warm up
3 Rounds
250M Row
10 Pushups
10 Kettlebell Swing


Workout
Test
For time with a partner:
400-meter Run
2 rounds of:
44 Dumbbell front squat
44 DB Floor Press
44 Dumbbell Hang Power Clean and jerks

Then,
1,979-meter Row
2 rounds of:
44 Dumbbell Deadlift
44 DB Bent Over Rows
44 Dumbbell lunge

Then,
400-meter Run
– Run together and split all other work as needed.
– Use two DBs.
♀ 35-lb dumbbells
♂ 50-lb dumbbells

We have never done this one.


Oly
Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 63% x (1+1+1) x 5 sets
Snatch Balance + Overhead Squat (% of SB) - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 sets
Push Press - 70% x 5 x 2, 75% x 5 x 3 sets

3 Rounds
Single-Leg DB RDL x 10/leg
Abs of Choice 


Stretch
2 min forward bend stretch
2 min Barbell Trap Smash / each
2 min banded lat stretch / each