1.) 5 Min Time Cap
Decending Ladder of Hang Power Clean
Ascending Ladder of Shuttle Sprint
The Rep Sequenc
Round
10 Hang Power Clean
20 Meter Sprint Round
8 Hang Power Clean
40 Meter Sprint Round
6 Hang Power Clean
60 Meter Sprint Round
4 Hang Power Clean
80 Meter Sprint Round
2 Hang Power Clean
100 Meter Sprin
Movement Details – Me
Level III (3
135 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Level II (2
95 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Level I (1
65 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Movement Details – Wome
Level III (3
95 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Level II (2
65 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Level I (1
45 lb Hang Power Clea
Shuttle Sprints (10 Meter Increments
Movement Standard
Hang Power Clea
The Barbell begins on the ground. The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clear the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at any time before the desired rep count you must then repeat the first step of dead lifting the bar up before continuing on. Touch and go is permitted
10 Meter Shuttle Sprin
The athlete must start from behind the first measured out line. He or she must then sprint across the opposing line. Both feet must clearly cross the line as well as a two handed touch must take place to the line each way
2.) 20 min to complete 5 x 2 Clean 1 Jerk from High Blocks (shoulder slightly in front of bar
Extra Credit
1.) OH Squat 10,8,8,6,4,4,2,2,1,1(PR attempt
2.) 5 x 100m Run, rest 30 sec. ~ 3 x 200m Run, rest 1 min. ~ 2 x 400m Run, rest 90 sec. ~ 1 x 800m, go home:)