1rm Clean&Jerk

ME dbl unders in 2min

WOD:

12min amrap

10 hang power snatches 95/65#

10 box jump overs

10 t2b

15 Minute AMRAP:

 

Athletes will have 15 minutes to complete as many reps as possible. The workout rep scheme is an Ascending Ladder of the following movements:

 

Squat CleansMuscle Ups/Pull Ups/Jumping Pull 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

 

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

 

Level III (3)

1 Squat Clean at 185 lbs

1 Muscle Up

2 Squat Cleans at 185 lbs

2 Muscle Ups

3 Squat Cleans at 185 lbs

3 Muscle Ups

4 Squat Cleans at 185 lbs

4 Muscle Ups

…and so on

 

Level II (2)

1 Squat Clean at 135 lbs

1 Pull Up

2 Squat Cleans at 135 lbs

2 Pull Ups

3 Squat Cleans at 135 lbs

3 Pull Ups

4 Squat Cleans at 135 lbs

4 Pull Ups

…and so on

 

Level I (1)

1 Squat Clean at 55 lbs

1 Jumping Pull Up

2 Squat Cleans at 55 lbs

2 Jumping Pull Ups

3 Squat Cleans at 55 lbs

3 Jumping Pull Ups

4 Squat Cleans at 55 lbs

4 Jumping Pull Ups

…and so on

 

Movement Details – Women

 

The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

 

Level III (3)

1 Squat Clean at 105 lbs

1 Muscle Up

2 Squat Cleans at 105 lbs

2 Muscle Ups

3 Squat Cleans at 105 lbs

3 Muscle Ups

4 Squat Cleans at 105 lbs

4 Muscle Ups

…and so on

 

Level II (2)

1 Squat Clean at 85 lbs

1 Pull Up

2 Squat Cleans at 85 lbs

2 Pull Ups

3 Squat Cleans at 85 lbs

3 Pull Ups

4 Squat Cleans at 85 lbs

4 Pull Ups

 

Level I (1)

1 Squat Clean at 35lbs

1 Jumping Pull Up

2 Squat Cleans at 35 lbs

2 Jumping Pull Ups

3 Squat Cleans at 35 lbs

3 Jumping Pull Ups

4 Squat Cleans at 35 lbs

4 Jumping Pull Ups

…and so on

 

Movement StandardsIn the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a “false grip”) with the feet o the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings.This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.

 

 

1 rep max Bench Press

Max HSPU in 90 sec

WOD:

400m run

30 kb swings

30 dbl unders

3 rounds

 

CORE 3X12 WEIGHTED AB MAT SIT UPS

Maxes WEEK

15 min to Build to 1 rep Max Snatch

WOD:

For time:
50 wall-ball shots, 20/14
155/105 power cleans, 30 reps
15 muscle-ups (sub burpee c2b or burpee pull ups)