Workouts 1&2 are released!

Workout 1 (Rx)
AMRAP 7:00
5 Squat Clean 185/125
4 Squat Clean 205/135
3 Squat Clean 225/145
2 Squat Clean 245/155
Max Reps Squat Clean 265/165

-Score is total reps completed.
-Partner not working must stand in designated area until tagged.
-Work may be completed anyhow. Both athletes must complete prescribed reps at each weight prior to increasing weight. If unable to continue, that athlete drops out and the other athlete continues until time expires.
-Weight must be secured with clamps prior to lifting.

(3:00 Transition)

Workout 2 (Rx)
AMRAP 7:00
3-6-9-12-15…..
Wall Ball Shot 30/20 (9’ for women)
Chest to Bar Pull-up
(alternate rounds with partner. Both athletes complete all reps)
_____________________________________________

Workout 1 (Scaled)
AMRAP 7:00
5 Squat Clean 135/95
4 Squat Clean 155/105
3 Squat Clean 175/115
2 Squat Clean 195/125
Max Reps Squat Clean 215/135

-Score is total reps completed.
-Partner not working must stand in designated area until tagged.
-Work may be completed anyhow. Both athletes must complete prescribed reps at each weight prior to increasing weight. If unable to continue, that athlete drops out and the other athlete continues until time expires.
-Weight must be secured with clamps prior to lifting.

(3:00 Transition)
Workout 2 (Scaled)
AMRAP 7:00
3-6-9-12-15…..
Wall Ball Shot 20/14 (9’ for women)
Pull-up
(alternate rounds with partner. Both athletes complete all reps)
____________________________________________

Workout 1 (Masters 35-45)
AMRAP 7:00
5 Squat Clean 165/115
4 Squat Clean 185/125
3 Squat Clean 205/135
2 Squat Clean 225/145
Max Reps Squat Clean 245/155

-Score is total reps completed.
-Partner not working must stand in designated area until tagged.
-Work may be completed anyhow. Both athletes must complete prescribed reps at each weight prior to increasing weight. If unable to continue, that athlete drops out and the other athlete continues until time expires.
-Weight must be secured with clamps prior to lifting.

(3:00 Transition)
Workout 2 (Masters 35-45)
AMRAP 7:00
3-6-9-12-15…..
Wall Ball Shot 20/14 (9’ for women)
Chest to Bar Pull-up
(alternate rounds with partner. Both athletes complete all reps)
_____________________________________________

Workout 1 (Masters 46-54)
AMRAP 7:00
5 Squat Clean 145/95
4 Squat Clean 165/105
3 Squat Clean 185/115
2 Squat Clean 205/125
Max Reps Squat Clean 225/135

-Score is total reps completed.
-Partner not working must stand in designated area until tagged.
-Work may be completed anyhow. Both athletes must complete prescribed reps at each weight prior to increasing weight. If unable to continue, that athlete drops out and the other athlete continues until time expires.
-Weight must be secured with clamps prior to lifting.

(3:00 Transition)
Workout 2 (Masters 46-54)
AMRAP 7:00
3-6-9-12-15…..
Wall Ball Shot 20/14 (9’ for women)
Pull-up
(alternate rounds with partner. Both athletes complete all reps)
_____________________________________________

Workout 1 (Masters 55+)
AMRAP 7:00
5 Clean 105/65
4 Clean 125/75
3 Clean 145/85
2 Clean 165/95
Max Reps Clean 185/105
(clean may be any style)

-Score is total reps completed.
-Partner not working must stand in designated area until tagged.
-Work may be completed anyhow. Both athletes must complete perscribed reps at each weight prior to increasing weight. If unable to continue, that athlete drops out and the other athlete continues until time expires.
-Weight must be secured with clamps prior to lifting.

(3:00 Transition)
Workout 2 (Masters 55+)
AMRAP 7:00
3-6-9-12-15…..
Wall Ball Shot 14/10 (9’ for women)
Pull-up
(alternate rounds with partner. Both athletes complete all reps)


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Workout 3 (Rx)
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (alt. arms) 50/35
60 Burpee Box Jump 24/20
30 Dumbbell Box Step Over 50/35 24”/20”

Workout 3 (Scaled)
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (alt. arms) 35/25
60 Burpee Box Jump 24/20
30 Box Step Over 24”/20”

Workout 3 (Masters 35-45)
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (alt. arms) 50/35
60 Burpee Box Jump 24/20
30 Dumbbell Box Step Over 45/35 24”/20”

Workout 3 (Rx) (Masters 46-54)
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (alt. arms) 35/25
60 Box Jump 24/20
30 Box Step Over 35/25 24”/20

Workout 3 (Rx) (Masters 55+)
For time: (9:00 cap)
90 Single-Arm Dumbbell Snatch (alt. arms) 35/25
60 Burpee Over a Dumbbell 24/20
30 Box Step Over 24/20

-Advance on the grid upon completion of ⅓ of prescribed reps.
-Stand straight up on top of box to complete box jump.
-Dumbbells may not contact box.

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