1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
4 Rounds
10 Burpees to a 6" target
30′ Handstand walk
(scale to 30sec. HS hold or plank as needed)
3. Strength
"The Other Total"
1RM Clean
The barbell begins on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar
1RM Bench Press
The bench press starts and ends with the athlete supporting the weight with the elbows locked out. At the bottom, the barbell must come into contact with the athletes's chest. Throughout each repetition, the hips must stay on the bench and the feet must stay on the ground. Stacking plates under the athlete's feet is permitted as long as the feet stay on the plates the entire time. Spotters are permitted but the elbows must come to full lockout at the top before the spotter grabs the bar or it is a no rep.
1RM Overhead Squat
In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. You may use a rack.
*Score is total of all 3 lifts*
4. Competition Side Work
5k Row For Time
