Gainsgiving

You have 10 minutes to test your 10 rep max back squat. The bar will start empty and athletes will be in charge of loading their bar and declaring their weight. Clips must be added to the bar before starting your reps. Athletes must have started 1 rep out of the 10 before the timer stops. Athletes can have as many attempt as time allows. 

• Hip crease must pass below top of the knee
• Full extension at the top
• No reracking the bar
• If barbell is bailed and athlete wants to do another attempt, athlete must get the bar back up to the rack to complete the 10 reps

Bench AMRAP allows you to strategize to your fullest potential. You decide the weight on the bar, lift it as many times as you can in the minute. Your score is the total weight lifted. 

• Athlete must keep butt on the bench 
• Athlete must make contact with chest and have full lock out at the top before starting next rep
• Athlete can decide how much weight is placed on the bar but cannot take off or add on weight once the timer has started
• Athlete is able to rack bar in the minute and continue to work 

Athletes will have 3 30 second attempts to clean and jerk. 

• One athlete will work at a time 
• Athlete must declare weight to judge and will load own bar
• Athlete can squat or power clean and can push or split jerk
• Athlete must show control of the jerk before dropping the bar
• Athlete must start their lift before the 30 secconds is up
• Athlete can have as many attempts as they can fit in the 30 seconds

4:00 Time Cap

21-15-9 

Kettlebell Deadlift 

50' Atlas Stone carry between sets

• Atlas stone must be set down with control. No dropping the atlas stone above the knees. In doing so will result in a no rep of last completed work. 
• Atlas stone must be carried in a bear hug at the belly with hands wrapped around the stone
• Kb DL; hips must open up at the top of each rep. There must be triple ext with shoulders over hips 
• Kb’s must hit the floor each rep.

You will have 12 minutes to complete a Squat Snatch+ Hang Squat Snatch+ Overhead Squat all in one complex.

• Bar must travel in one fluid motion to the squat, no stopping at the shoulders and no pressing
• Barbell cannot touch the floor once the complex has been started. 
• Athlete cannot hold the bar at the hip for longer than :05 
• Bar must stay over head from the hang squat snatch to the OHS
• Every Squat rep must have the hip crease go below the top of the knee and have full extension before nect rep is started
• SCALED ATHLETES are able to Power Snatch first 2 reps