5 front Squats AHAP

REST 30 SEC

5 tuck jumps

Rest 1 min

X 5 rounds

 

7 Minute AMRAP

 

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

 

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)8 American KB Swings/Russian KB Swings12 Sumo Deadlift High Pulls/Sumo Deadlifts

 

spaceplay / pause

 

 

 

qunload | stop

 

 

 

ffullscreen

 

shift + ←slower / faster

 

↑volume

 

 

 

mmute

 

←seek

 

 

 

. seek to previous

 

1… 6 seek to 10%, 20% … 60%

 

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

Movement Details – Men

 

Complete as many reps as possible in the following rep and movement sequence.

 

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

 

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

 

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

 

Movement Details – Women

 

Complete as many reps as possible in the following rep and movement sequence.

 

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

 

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

 

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)