Phase I
Phase I will start with a running clock and continue to let the clock run.
A. 750m Row
Phase II
Starts at exactly the 7 minute mark
begin to warm up for a 1RM Clean & Jerk, the bar is not allowed to be pre-loaded. However you can have any plates and the bar that you are planning on using close by.
At the 10 min mark you may start attempting to establish your;
B. 1RM Clean & Jerk
Phase III
Starts at exactly the 20 min mark. The 5 movements are max reps for one minute with exactly 30 seconds rest in between.
C. Back Squat (Bodyweight/75% Bodyweight)
D. Box Jumps (24/20)
E. Shoulder to Overhead (135/95)
F. KB Swings (2/1.5)
G. Burpees
Phase IV
Starts at exactly the 30min mark
H. 900m Run
Score is your times, weight, and total reps for each and every individual movement.
*Weights for the Back Squat are allowed to be pre-loaded. For the Shoulder to Overhead, you must use the same bar and rack that you use for your Back Squat.
*Standard for Box Jumps is the box is placed exactly the distance of your right and left foot from one heel to the opposite foots toes measurement from a marker/boundary line. You are allowed to jump off the box however you like as long as your hips get open over the box and no part of the balls of your feet or toes cross behind the distance marker that your feet made.