MEN – includes Masters Men up to 54 years ol
Complete as many rounds and reps as possible in 10 minutes of
115 pound Shoulder to overhead, 5 rep
115 pound Deadlift, 10 rep
15 Box jumps, 24 bo
WOMEN – includes Masters Women up to 54 years ol
Complete as many rounds and reps as possible in 10 minutes of
75 pound Shoulder to overhead, 5 rep
75 pound Deadlift, 10 rep
15 Box jumps, 20 bo
MASTERS MEN – includes Masters Men 55
Complete as many rounds and reps as possible in 10 minutes of
95 pound Shoulder to overhead, 5 rep
95 pound Deadlift, 10 rep
15 Box jumps, 20 bo
MASTERS WOMEN – includes Masters Women 55
Complete as many rounds and reps as possible in 10 minutes of
55 pound Shoulder to overhead, 5 rep
55 pound Deadlift, 10 rep
15 Box jumps, 20 bo
Notes
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted
Every rep counts in this workout. Credit will be given for partially completed rounds.