If you would like to try-out for our competition team, follow the workout below the class workout.
6 x 3 Position Hang Clean
Counter-movement at high thigh
Sumo Deadlifts 5×5 (In between, perform 5 BW squat jumps)
DB Bent Over Row 5×6
For time (12′ time cap)
KB Swing/Super Burpee Challenge:
15 KB Swings (24/16kg)
14 KB Swings
13 KB Swings
1 KB Swing
Prone Plank + Leg Lift 3×20″/side (20″ rest)
Supine Plank + Leg Lift 3×20″/side (20″ rest)
10′ Power Clean Max – Must catch above parallel
10′ Deadlift Max – Hips must lock out at the top
5 Back Squats (85/55kg)
10 Super Burpees
15 Double Unders
Squats: squat to MB that places hips clearly below parallel.
Super Burpees: CrossFit style burpees
Double Unders: Must make two full revolutions in one jump
Must be video recorded.