Power clean and Jerk 155/105
Box jumps 30/24
Rest 2 min
Wall ball 20/14
Kettlebell swings 70/53
*Score is total time including rest.
In a 4:00 time cap, climb as high as possible
1 CTB pull up
2 Unbroken CTB pull ups
3 Unbroken CTB pull ups
4 Unbroken CTB pull ups
5 Unbroken CTB pull ups
*Continue to add a single rep until the time cap is reached.
All sets must be completed unbroken, and athletes must come off the bar after each completed set.
3 x 8 – Glute Ham Raise
3 x 10 – Hip and Back Extensions
3 x 12 Barbell bench press
3 x 16 Close grip dumbbell floor presses
*Rest as needed between sets. Athletes may choose loading on weighted movements. Free to build on all sets, with the intentions on each set being unbroken.
3 x max effort L-sit hold, resting 1:00 between