Front Squat 5 reps AHAP

rest 30sec

Push Press 3 reps AHAP

rest 30 sec

X 5 rounds

WOD

3 rounds

400m run

50 dbl unders

20 box jumps

8 Minute AMRAP

 

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

 

SnatchesToes-to-Bar/Knees-to-90/Abmat Sit Ups

 

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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

 

Level III (3)

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

3 Snatches at 95 lbs

3 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

…and so on

 

Level II (2)

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

3 Snatches at 75 lbs

3 Knees to 90

6 Snatches at 75 lbs

6 Knees to 90

9 Snatches at 75 lbs

9 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

15 Snatches at 75 lbs

15 Knees to 90

12 Snatches at 75 lbs

12 Knees to 90

…and so on

 

Level I (1)

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

3 Snatches at 45 lbs

3 Abmat Sit Ups

6 Snatches at 45 lbs

6 Abmat Sit Ups

9 Snatches at 45 lbs

9 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

15 Snatches at 45 lbs

15 Abmat Sit Ups

12 Snatches at 45 lbs

12 Abmat Sit Ups

…and so on

 

Movement Details – Women

 

Level III (3)

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

3 Snatches at 65 lbs

3 Toes to Bar

6 Snatches at 65 lbs

6 Toes to Bar

9 Snatches at 65 lbs

9 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

15 Snatches at 65 lbs

15 Toes to Bar

12 Snatches at 65 lbs

12 Toes to Bar

…and so on

 

Level II (2)

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

3 Snatches at 55 lbs

3 Knees to 90

6 Snatches at 55 lbs

6 Knees to 90

9 Snatches at 55 lbs

9 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

15 Snatches at 55 lbs

15 Knees to 90

12 Snatches at 55 lbs

12 Knees to 90

 

Level I (1)

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

3 Snatches at 35 lbs

3 Abmat Sit Ups

6 Snatches at 35 lbs

6 Abmat Sit Ups

9 Snatches at 35 lbs

9 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

15 Snatches at 35 lbs

15 Abmat Sit Ups

12 Snatches at 35 lbs

12 Abmat Sit Ups

……and so on

 

Movement StandardsThe Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.The movement starts with the athlete hanging from the bar with elbows completely extended with the knees fully extended and feet o the ground. The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined as the top of the knees being higher than the hip crease.

 

 

Deadlift 5 reps AHAP

REST 30SEC

BENCH PRESS 5 REPS AHAP

REST 30 SEC

X 6 ROUNDS

WOD

EMOM 12 min

8 front rack lunges 135/95#

Remainder of minute burpees, score is burpees

Back Squat 5 reps AHAP

REST 30 SEC

SHOULDER PRESS 5 REPS AHAP

Rest 30 sec

X 6 rounds

WOD

10 min Amrap

3 pull ups

5 shoulder to overhead 135/95#

7 OHS squats 135/95#