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
Above Knee
Below Knee

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)
1 Burpee
14 KB Swings
2 Burpees
13 KB Swings
3 Burpees
….
1 KB Swing
15 Burpees

Prone Plank + Leg Lift 3×20″/side (20″ rest)

Supine Plank + Leg Lift 3×20″/side (20″ rest)

Quarterly Try-Out:

10′ Power Clean Max – Must catch above parallel

Rest 3′

10′ Deadlift Max – Hips must lock out at the top

Rest 3′

12′ AMRAP
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.