Thursday, February 13th
1 CLEAN & JERK 2 HANG CLEAN & JERK 3 HANG CLEANS 215/145
MAX HSPU in 30 Second Cap
4 ROPE CLIMBS FOR TIME
15' Target for Males 13' Target for Females Floor, target and clock must all be visible in a continuous frame. Hand contact with the height target must be clear. Rope target height must be verified in continuous video frame. Any style of rope climb is acceptable.
MAX WALL BALL
20lb ball to a 10' target for males 14lb ball to an 9' target for females Viewing camera angle must include: Clear visibility to hip crease below the knee while supporting the wall ball in front of the body Clear visibility to the ball making contact at or above the ball target Max wall balls is defined a maximum continuous effort. If the ball misses the designated target at the top the player may continue as long as the established rhythm and motion is maintained… but that rep does not count. If there is clear disruption to the rhythm or motion of the effort such as a pause, unexpected change in direction, or the ball is dropped… the effort is ended. Tiebreak will be time at completion of effort.
12 BAR FACING BURPEE
12 Bar Facing Burpee For time The bar will be placed perpendicular over a line extending past the feet of the athlete while at the bottom of the burpee. At the beginning of each rep (while chest is on the ground) one foot must be on either side of the line. Chest contact with the ground is defined as the nipple region.
FATIGUE STRENGTH TEST
20 Thrusters (135/90) 20 box jump overs (24/20) 1 snatch (195/125) For Time First thruster may be squat cleaned from the ground. Box jumps - only the feet may touch the top of the box (but are not required to) and athlete must land on the opposite side from which they took off for each rep.
15 Deadlift, 10 Front Squat, 5 STO (185/120) No DL bouncing is allowed. Arms slightly bent is ok, but any intentional acceleration of the bar on the way down will result in a penalty. It is ok to squat clean from the last deadlift into the first front squat as long as proper extension is met at the top of the deadlift. It is ok to thruster into the first shoulder to overhead. Make sure the knees and hips are completely locked out at the end of each movement prior to beginning the next.
MAX TOES TO BAR
Max unbroken reps of Toes To Bar Any failure to meet normal TTB standards in a continuous motion results in the completion of the effort. This includes any pause or unexpected change in direction.
STRENGTH + AGILITY TEST
8 burpee over bar 16 DL 315/200 For Time No bouncing is allowed. Arms slightly bent is ok, but any intentional acceleration of the bar on the way down will result in a penalty. Burpee over bar may be parallel (does not have to be facing) and must use the deadlift bar. Must be able to view chest contact and DL standards (shoulder behind bar at extension) in video submission.
25’ medball hand stand walk (20/10) 15 medball weighted pistol (20/10) 25 Chest to Bar Pullups For Time Handstand walk must be performed unbroken. Start and finish are the only lines that need to be marked. (AND MEASURED IN THE CONTINUOUS CAMERA FRAME) During the pistols, the medball must not drop below the waist and may not touch the legs a the bottom of the rep. It must move with the body during the repetition. BE SURE TO FULLY OPEN YOUR HIP AT THE TOP. WE MUST BE ABLE TO SEE THE START LINE, FINISH LINE, ALL OF THE PISTOL STANDARDS, AND A CLEAR ABILITY TO SEE CHEST CONTACTING THE BAR. YOU MAY NEED A HELPER FOR THIS TEST TO BE POSSIBLE.
UTILITY CAPACITY TEST
30/20 Cal Row 20 Burpee Over Rower 15/10 Cal Row Rower screen will need to be legible in the video for the beginning and end of each row and visible in screen during the entire row. Burpee standards must also be visible. You may need a helper. You may not touch rower handle until time starts. Screen must be zeroed, by the performing athlete, prior to beginning the second row.
1 Deadlift (455/285) 2 Med Ball Ring Muscle Ups (20/14) 3 Double Dumbbell Squat Clean + OH Squat Complex (70/50) 4 Free Standing Handstand Push Ups Medball must be supported by the legs anyhow during the muscle up. The free standing hand stand pushups start in a tripod with the head on the ground and end with arm extended, supporting bodyweight, with hips stacked over shoulders.