Power Clean 1-1-1
Power Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring. Since 2009.
Front Squat 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run, 400 m
21 Front Squats, 95/65 lbs
21 Hand Release Push-ups
Run, 400 m
18 Front Squats, 95/65 lbs
18 Hand Release Push-ups
Run, 400 m
15 Front Squats, 95/65 lbs
15 Hand Release Push-ups
Run, 400 m
12 Front Squats, 95/65 lbs
12 Hand Release Push-ups
Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs
Complete as many rounds as possible in 14 mins of:
Row, 250 m
10 Box Jumps, 24/20 in
6 Bench Press, 135/95 lbs
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Snatches, 155/105 lbs
Time cap: 10 mins
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs
Seated Db Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Push Press, 75/55 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
5 Deadlifts, pick load
Every 2 mins for 10 mins.
6 rounds for time of:
15 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
5 Deadlifts, 225/155 lbs
Jonne Koski & Lydia Fish Top Last Chance Qualifier Leaderboard