A. Every minute on the minute for 12 minutes:
Minute 1: as many Legless Rope Climbs as possible in 45 seconds
Minute 2: Hanging L-Sit (try to hold for 45 seconds)
Minute 3: Superman hold for 45 seconds
Minute 4: Supine Row hold for 45 seconds
B. Shoulder Press, eight sets of 2 reps, increasing load each set. Thirty second rests between sets. Barbell must be cleaned from the floor, no rack allowed. Time cap of 10 minutes.
C. Four rounds for time of:
6 Box Jumps (30”/24”)
12 Hang Kettlebell High-Pulls (70lb/50lb)
D. Mobility 101 @ 10:00am:
Points of Interest: Shoulder/Lats/Tricep
E. Strength 101 @ 6:00pm:
Olympic Total – best of three attempts
Clean and Jerk
o For those who are just starting with us and have yet to master these movements, there will be a scaled version of this test.
o Move with purpose, you have only a limited time to complete both lifts. If you run out of time, you are done.
Record scores to Members Area.