Wednesday 12.26.2018

2019 Qualifier Athletes

Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats (135/95)

Gymnastic Conditioning
5 Rounds:
1 L-Sit Rope Climb
16 Alternating Pistols
50′ Handstand Walk

Squat Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

“Clean Sheet”
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (115/90)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (145/100)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (165/110)

Swim Conditioning
1 x 200 Meters (Rest 3:00)
3 x 100 Meters (Resting 2:00 Between)
5 x 50 Meters (Rest 1:00 Between)
7 x 25 Meters (Rest :30 Between)

2019 Open Athletes

Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats (135/95)

Squat Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

“Clean Sheet”
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Body Armor
3×16 Front Rack Reverse Lunges (8 Each Leg)
3×20 Weighted AbMat Sit-Ups – 3×20

*After Each Set, Complete 30-40% of Max Strict Pull-ups