Workout 1

In 10mins:

Est. 1 RM for the complex: 1 Full clean+1 FS+ 1 Jerk

Standards/Info:

·        One athlete works at a time

·        Full Clean: Rep begins on the ground, athlete must pass through the squat and show full extension of the hips at the top

·        Front Squat: Athlete must break parallel and show full extension of the hips at the top

·        Jerk: Can be Push Jerk, or Split Jerk. Athlete must finish with both feet in line, elbows locked out and demonstrate control.

·        Two barbells will be provided. Both Athletes can assist ea other with changing weights.

·        Athlete must declare weight to judge prior to beginning lift

·        Final rep will count if Clean is pulled prior to 10min mark

AMRAP 12

Partner 1 Completes

 1 rd:

20 WB’s (20/14)

15 DL (225/155)

10 T2b

Partner 2:

Accumulates Max Cals on Rower

Scaled:

Partner 1 Completes:

1rd:

20 WB’s (14/10)

15 DL (185/125)

10 Knees Raises

Partner 2:

Accumulates Max Cals on Rower

Standards/Info:

RX-

·         WB’s: Men 10ft target, Women 9ft target

·         DL: Rep begins on ground and it counted when athletes hips are fully extended

·         T2B: Both feet must touch the bar at the same time and feet must break the vertical plane during swing.

Scaled-

·         WB’s: Men 10ft target, Women 9ft target

·         DL: Rep begins on ground and it counted when athletes hips are fully extended

·         Knee Raises: Athlete begins in dead hang, Knees must come above hip crease for rep to count

Max Cals on Rower

For time:

50 Box Jumps (24/20)

50 Hang Power Snatch (75/55)

50 Pullups

50 Bar facing burpees

50 Thrusters (75/55)

*15min Cap

Standards/Info:

·         Athletes may break reps up anyway they like but only one athlete working at a time

RX-

·         Box Jumps: 2 foot take off, demonstrate full extension of hips at the top

·         Hang Power: Athlete must stand 1st rep up to the hips, then rep may be taken from anywhere above the knee, rep must travel from hang to OH position in one movement, elbows must be locked out prior to lowering weight for the rep to count.

·         Pullups: Athletes must start with straight arms and proceed to have chin break the horizontal plane of the bar. Strict, kipping or butterfly pullups are allowed.

·         Burpees: Athletes must face barbell. Thighs and chest must touch the ground. 2 foot take off is required.

·         Thrusters: Front Squat into a push press. Athletes must pass through the full squat and demonstrate full extension of the elbows with the weight in the OH position.

Scaled-

For time:

50 Box Step-ups (24/20)

50 Hang Power Snatch (45/35)

50 Ring Row

50 Bar facing burpees

50 Thrusters (45/35)

*15min Cap

·         Athletes may break reps up anyway they like but only one athlete working at a time

RX-

·         Box Step-ups: Step on to box, demonstrate full extension of hips at the top

·         Hang Power: Athlete must stand 1st rep up from the ground to the hips, then rep may be taken from anywhere above the knee, rep must travel from hang to OH position in one movement, elbows must be locked out prior to lowering weight for the rep to count.

·         Ring Rows: Athlete must start with straight arms and pull body to rings. Chest must make contact with rings for rep to count.

·         Burpees: Athletes must face barbell. Thighs and chest must touch the ground. Athletes may step over bar.

·         Thrusters: Front Squat into a push press. Athletes must pass through the full squat and demonstrate full extension of the elbows with the weight in the OH position.