Workouts

workout descriptionClean/Deadlift Ladder
:45 Seconds of time
:15 Seconds to transition to next weight

Athlete 1 Completes 2 Deadlifts
Athlete 2 Completes 1 Squat Clean

*Teams will continue to move up the ladder as long as they can complete the weight. If the weight can not be complete the team may perform burpees to secure a higher placing in the event of a tie.

Advanced
Male/Female
155/105
185/125
205/135
225/150
255/165
275/180
305/200

Novice
115/75
135/85
155/105
175/115
195/125
205/135
225/145

Workout #2
Sled/Snatch AMRAP
8 Min Clock

800ft Prowler Push (Must change athletes every 200ft)
Remaining Time on one Barbell
Alt. Power Snatches

Advanced
Sled 155/100
Snatch 135/95

Novice
Sled 105/70
Snatch 95/65

Workout #3

50-40-30-20-10
Assault Bike for Cal

10-20-30-40-50
KB Swings

*athletes must complete at least 1 rep of each movement in each set.

Advanced
70/53

Novice
53/35

 

Floater
Sand Bag Wall (MUST BE COMPLETED BEFORE WORKOUT #3/FINAL)

6 Min AMRAP
Sand Bag and Athlete Over Wall

Males 6ft / Females 4ft

Advanced
100/60# Sandbag

Novice
50/30# Sandbag