Last Lurong!
Snatch Deadlift 3×3 and 2×2
Clean Pull 3×3 and 2×2
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
- Wall Balls
- Box Jumps
- Deadlifts
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.
The Rep Sequence
Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires
Movement Details – Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs
Movement Details – Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs
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