Legend of The Master Workout 2022 Online Qualifier 22oqv4.01

Workout 1: For time - 10 min cap
Rxd
27-21-15-9
Calorie Row
Lateral Burpees over the rower
Scaled:
20-15-10-5
Calorie Row
Age Group Details

Masters 35-39
27-21-15-9
Calorie Row
Masters 40-44
27-21-15-9
Calorie Row
Masters 45-49
27-21-15-9
Calorie Row
Masters 50-54
27-21-15-9
Calorie Row
Masters 55-59
27-21-15-9
Calorie Row
Masters 60-64+
24-18-12-6
Calorie Row
Masters 65+
24-18-12-6
Calorie Row
Workout Flow
This workout begins seated on the rower with the monitor set to zero calories. At
the call of “3 2-1 ... go," the athlete will grab the handle and begin rowing. The
athlete must stay seated on the rower until the required calories for their division
is reached. Once the calories are completed, the athlete will begin performing
lateral burpees over the rower. Once the athlete finishes the lateral burpees over
the rower, they will get back on the rower to complete another set of calories.
This pattern of rowing and lateral burpees over the rower is completed for 4 total
rounds, each round descending in rep count. The athlete’s score is the total time
to complete the entire workout or the total number of repetitions completed
before the 10 minute time cap. The athlete may have assistance resetting the
monitor each round.
Notes:
• Prior to starting the workout, the athlete must set up the floor as pictured
below.
• Rower must be reset each round.
• While doing the burpees the athlete must face the back side of the
rower/face the camera.
• Two tape lines or one lone tape line must be placed on the ground even
with the back side of the seat.
Equipment:
• Concept 2 rower
Video Submission Standards:

• YouTube and Vimeo are the ONLY acceptable methods of submitting
videos. iCloud and others WILL NOT be accepted.
• Film the rower and tape lines.
• State your name, age group and workout number.
• The calorie count on the monitor must be visible in the video.
• Videos must be uncut and unedited to accurately display the performance.
• A clock or timer must be visible throughout the workout.
• Shoot the video so all exercises can be seen clearly meeting the movement
standards.
• Videos shot with a fisheye lens or similar lens may be rejected.
• The athlete and ALL equipment must remain in the video at all times.
• ANYONE LOOKING TO QUALIFY MUST SUBMIT A VALID VIDEO WITH
THEIR SCORE.
Movement Standards:
• Row for calories: The athlete begins seated in the rower with hands off the
handle. The athlete must remain in the seat with hands on the handle until
the specified number of calories is completed.
• Lateral burpee over the rower: The burpee starts with the athlete facing
the camera/back side of rower while touching their chest and thighs to the
ground and finishes with the athlete GETTING over the rower. In the
bottom position, the center of the athlete’s chest must touch the ground
and chin reach BELOW the rower. A two-foot takeoff is NOT required (Each
rep is counted when the athlete lands on the ground on the opposite side
of the rower. From there, they may begin their next rep. The athlete must
get over the rower while maintaining a lateral position relative to the
rower.
Scorecard: RXD Age Groups 35,40,45,50,55
27 cal row 27 27 lateral burpees over the rower 54
Finish Time:
OR
Number of reps at cap:
Scorecard: RXD Age Groups 60,65
Finish Time:
OR
Scorecard: Scaled ALL Age Groups
Finish Time:
OR
Rxd
3 rounds
21 toes to bar
15 front squats
Scaled:
3 rounds
15 hanging knee raises
15 front squats (75/55)
Age Group Details:

Masters 35-39
3 rounds
21 Toes to Bar
15 Front Squats (135/95)
Masters 40-44
3 rounds
21 Toes to Bar
Masters 45-49
3 rounds
21 Toes to Bar
Masters 50-54
3 rounds
21 Toes to Bar
Masters 55-59
3 rounds
21 Toes to Bar
Masters 60-64, 65+
3 rounds
15 Toes to Bar
Workout Flow:
This workout begins with the athlete facing their barbell and standing behind the
line directly below the rig for the toes to bar. After the call of “3, 2, 1 … go,” the
athlete may begin and perform 21 toes to bar (15 for age 60+), then move to the
barbell for 15 front squats. This pattern repeats for 2 more rounds (a total of 3
rounds). The athlete’s score is the total time to complete the entire workout, or
the total number of repetitions completed before the 8 minute time cap.
Notes:
• Prior to starting the workout, the athlete must set up the floor as pictured
below.
• There should be a tape line directly under the pull up bar AND one more
tape line a minimum 8 feet away from the pull up bar.
• The athlete must face the barbell when doing toes to bar and must face away
from the pull up bar when doing front squats.
• The camera can be at the 4-foot mark or closer to the barbell.
Equipment:
• Pull up bar – if the athlete is using grips, TAPE cannot be used on the pull up
bar. Choose one NOT both.
• Appropriate barbell: 15kg, 20kg
• Tape lines: one under pull up bar, one 8 feet away from pull up bar.
• Clips must be used outside all weights.
Video Submission Standards:

• Film all equipment and set up: pull up bar, barbell, plates, clips, tape lines
and show measurement of 8-foot line.
standards.
THEIR SCORE.
Movement Standards:
• Toes to bar: At the start of each rep, the arms must be fully extended and
the heels must be brought back behind the bar. Athletes may wrap tape
around the pull-up bar or wear hand protection (gymnastics-style grips,
gloves, etc.), but they may not tape the bar and wear hand protection.
Overhand, underhand, or mixed grip are all permitted. The rep is credited
when both feet come into contact with the bar at the same time between
the hands. Any part of the feet may make contact with the bar.
• Hanging Knee Raises: At the start of each rep, the arms must be fully
extended and the heels must be brought back behind the bar. Athletes may
wrap tape around the pull-up bar or wear hand protection (gymnastics-
style grips, gloves, etc.), but they may not tape the bar and wear hand
protection. Overhand, underhand, or mixed grip are all permitted. The rep
is credited when both knees are raised ABOVE the level of the hips.
• Front Squats: Each set of fronts squats must begin with the barbell on the
ground. The crease of the hip must be clearly below the top of the knees at
the bottom. The bar must remain in the front-rack position. The hands do
NOT need to remain on the bar. A full squat clean is permitted but not
required to start the movement. The rep is credited when the hips and
knees reach full extension and the bar is supported in the front-rack
position.
Scorecard: RXD Age Groups 35, 40, 45, 50, 55
21 toes to bar 21 15 front squats 36
Finish Time:
OR
Scorecard: RXD Age Groups 60,65 and SCALED All Age Groups
15 toes to bar Rxd 15 15 front squats 30
-
15 hanging knee raises Scaled
-
-
Finish Time:
OR
Rxd
3 rounds
25 Dumbbell Box Step Ups
100 Double Unders
50 Wall Balls 10/9’
Scaled:
3 rounds
25 Dumbbell Box Step Ups (25/15) (24”/20”)
70 Single Unders
35 Wall Balls (14/10) 10/9’
Age Group Details:

Masters 35-39
3 rounds
100 Double Unders
50 Wall Balls (20/14) 10/9’
Masters 40-44
3 rounds
100 Double Unders
50 Wall Balls (20/14) 10/9’
Masters 45-49
3 rounds
100 Double Unders
50 Wall Balls (20/14) 10/9’
Masters 50-54
3 rounds
100 Double Unders
50 Wall Balls (20/14) 10/9’
Masters 55-59
3 rounds
70 Double Unders
35 Wall Balls (20/14) 10/9’
Masters 60-64
3 rounds
70 Double Unders
35 Wall Balls (20/14) 10/9’
Masters 65+
3 rounds
70 Double Unders
35 Wall Balls (20/14) 10/9’
Workout Flow:
This workout begins with the athlete standing tall with their dumbbells in front of
their feet.. After the call of “3, 2, 1 ... go," the athlete may begin their first round
of 25 dumbbell box step ups. Once the athlete completes the required number of
dumbbell box step ups, they then move on to the double unders. The rep count is
specified in the table above. Once the dumbbell unders are complete the athlete
then progresses to their wall ball to complete the required number of wall balls.
This pattern repeats for 3 rounds, at which time the workout is complete.
The athlete's score is the time required to complete the 3 rounds of work or the
total number of repetitions completed before the 20 minute time cap.
Notes:
• Athlete starts facing the box with DB on ground and standing tall.
• Camera must be set up so that all movements are clearly seen during the
entire movement, IE we must see the feet during the double unders.
Equipment:
• Wall ball of appropriate weight clearly labeled with weight.
• Marker for 10/9’ that is very clear in the video.
• Jump rope
• Plyo box of appropriate height.
• DB of of appropriate weight clearly labeled with weight.
Video Standards:
• Film all equipment and markers: wall ball, wall ball marker target height,
jump rope, plyo box height, DB.
standards.
THEIR SCORE.
Movement Standards:
• DB box step up: For every repetition of the dumbbell box step-up, the
athlete starts with both feet on the ground and faces the box. With the
dumbbell supported in any position but not resting on the leg, the athlete
must step to the top of the box. Only the athlete’s feet may make contact
with the box. If the athlete is holding the dumbbell with one hand, the free
hand may not push into the legs during the step-up. The rep is credited
when both of the athlete’s feet are on the top of the box and the hips and
knees are fully extended. Athletes must alternate legs to start each step.
You must step up on the center on the side of the box. NO CORNER STEP
UPS.
• Double Unders and Single Unders: The rope passes under the feet twice
(once for singles) for each jump. The rope must spin forward for the rep to
count. Only successful jumps are counted, not attempts.
• Wall Balls: In the wall-ball shot, the medicine ball must be taken from the
bottom of a squat, hip crease below the knee, and thrown to hit the
specified target. The center of the ball must hit the target at or above the
specified target height. If the ball hits low or does not hit the target, it is a
“no rep." If the ball drops to the ground from the top, it cannot be caught
off the bounce to begin the next rep. The ball must settle on the ground
before being picked up for the next rep. All age group and scaling is 10/9’
target.
Scorecard: RXD Age Groups 35, 40, 45, 50
25 DB box step ups 25 100 Double unders 125 50 Wall balls 175
Finish Time:
OR
Number of reps at
cap:
Scorecard: RXD 55, 60, 65 AND Scaled All Age Groups
Finish Time:
OR
Number of reps at
cap:
Workout 4: 8’ AMRAP
Rxd
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches
Scaled:
AMRAP 8 Minutes
1-2-3-4…
Scaled Wall Walks
4-8-12-16…
Dumbbell Snatches (35/20)
Age Group Details:

Masters 35-39
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Masters 40-44
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Masters 45-49
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Masters 50-54
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Masters 55-59
AMRAP 8 Minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Masters 60-64
AMRAP 8 Minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Masters 65+
AMRAP 8 Minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Workout Flow:
This workout begins with the athlete standing tall. After the call of “3, 2, 1... go,"
the athlete may begin their wall walks. The rep count is specified above. When
the athlete successfully completes the first set of 2 wall walks (1 wall walk for 55+
and scaled), they can then proceed to their dumbbell to perform 4 dumbbell
snatches. Once completed the athlete then moves back to the wall to complete
their next set of wall walks. This ascending rep count of adding 2 wall walks each
round and adding 4 dumbbell snatches each round continues for 8 minutes .
When the clock hits the 8 minute mark, the workout is complete.
The athlete's score in workout 4 is the total number of repetitions completed
before in the 8 minute window.
Notes:
• Athlete must start standing beyond their tape line at 60” or 55”
• Set up the floor as pictured below exactly
• DB snatches must be alternating
Equipment:
• Tape lines
• Appropriate weighted DB that is clearly labeled
Video Standards:
• Film all equipment and tape lines: 3 tape lines with measurements shown,
DB
standards.
THEIR SCORE.
Movement Standards:
• Wall walk: RXD - This first line will be the start and finish line for each
repetition, men 60” and women 55”. Tape a second line that leaves 10
inches of space between the tape’s far edge and the wall. Every rep begins
and ends with the athlete lying down, with their chest, feet, and thighs
touching the ground. At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK). Both feet must be touching
the ground at the beginning and end of each rep. Both hands must remain
on the tape until both feet are on the wall and no longer touching the
ground. At the top of the movement, both hands must be touching the 10-
inch tape mark before the athlete can descend. Any part of the hand may
touch the tape line. On the descent, the feet must remain on the wall until
both hands are touching the first line. The rep is credited when the athlete
returns to the starting position, with both hands touching the first line and
their chest, thighs, and feet touching the ground. Any part of the hand may
make contact with the tape line. Both feet must be touching the ground
before starting the next rep.
• Wall walk: SCALED – The only line will be the start and finish line for each
repetition, men 60” and women 55”. Every rep begins and ends with the
athlete lying down, with their chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must touch the first tape line
(fingers touching is OK). Both feet must be touching the ground at the
beginning and end of each rep. Both hands must remain on the tape until
both feet are on the wall and no longer touching the ground. At the top of
the movement, both hands must be fully behind the tape line before the
athlete can descend. On the descent, the feet must remain on the wall until
both hands are touching the first line. The rep is credited when the athlete
returns to the starting position, with both hands touching the line and their
chest, thighs, and feet touching the ground. Any part of the hand may make
contact with the tape line. Both feet must be touching the ground before
starting the next rep.
• DB snatch: The dumbbell snatch starts with the dumbbell on the ground
and finishes with the dumbbell overhead. At the bottom of the movement,
only 1 head of the dumbbell must touch the ground. Touch-and-go is
permitted. Athletes must alternate arms every repetition and must
complete a rep on the appropriate arm before alternating. The non-lifting
hand and arm may not be in contact with the body during the repetition. At
the top, the arms, hips, and knees must be fully locked out with the
dumbbell overhead. Once the athlete has reached lockout, the repetition
will count. The athlete may choose to do a split style snatch. However, both
feet must return and be in line under the athlete's body while the dumbbell
is locked out overhead for the rep to count.
Scorecard: RXD Age Groups 35,40,45,50
8 minute AMRAP
2 Wall walks 2
4 Alternating DB snatch 6
4 Wall walks 10
6 Wall walks 24
8 Wall walks 44
10 Wall walks 70
12 Wall walks 102
14 Wall walks 140
Total reps Completed: ____________

Scorecard: RXD Age Groups 55, 60, 64 and Scaled all groups
8 minute AMRAP
1 Wall walks 1
2 Wall walks 7
3 Wall walks 18
4 Wall walks 34
5 Wall walks 55
6 Wall walks 81
7 Wall walks 102

Workout 5: 15’ AMRAP
Rxd:
AMRAP 15 Minutes
100’ Shuttle Sprints (4x25’)
5 Power Clean and Jerks
100’ Shuttle sprints (4x25’)
5 Bar Muscle Ups
Scaled:
AMRAP 15 Minutes
5 Power Clean and Jerks (95/55)
5 Burpee Pull Ups
Age Group Details:

Masters 35-39
AMRAP 15 Minutes
5 Bar Muscle Ups
Masters 40-44
AMRAP 15 Minutes
5 Bar Muscle Ups
Masters 45-49
AMRAP 15 Minutes
5 Bar Muscle Ups
Masters 50-54
AMRAP 15 Minutes
5 Bar Muscle Ups
Masters 55-59
AMRAP 15 Minutes
5/3 Bar Muscle Ups
Masters 60-64
AMRAP 15 Minutes
7 Chest to Bar Pull Ups
Masters 65+
AMRAP 15 Minutes
7 Chest to Bar Pull Ups
Workout Flow:
This workout begins with the athlete standing tall. After the call of “3, 2, 1... go,"
the athlete may begin their shuttle sprints. The athlete will perform 4x25 feet for
each shuttle sprint for a total of 4 times equaling 100 feet. When the athlete
successfully completes the first set of shuttle sprints, they can then proceed to
their barbell to perform 5 power clean and jerks. Once completed the athlete
then moves back to the line to complete another set of 4x25 feet shuttle sprints.
The athlete will then move to their rig to complete their set of Bar Muscle Ups (or
movement equivalent specified in the table above). This pattern of shuttle sprints,
power clean and jerks, shuttle sprints, and bar muscle ups will continue for 15
minutes . When the clock hits the 15 minute mark, the workout is complete.
The athlete's score in workout 5 is the total number of repetitions completed
before in the 15 minute window.
Notes:
• Due to space constraints this is a suggested set up.
• Ensure that the athlete and all equipment all stay in frame the entire
workout (i.e. shuttle run and top of bar muscle up)
• Ensure that the athlete’s hands and feet must be clearly seen touching the
far side of the tape each shuttle run. Videos that do not do this will subject
to penalties or full rejection.
Equipment:
• Pull up bar
• Barbell loaded appropriately
• Clips on outside of all weights used.
• Tape lines 25’ far edge to far edge.
Video Standards:
• Film all equipment and tape lines: 2 tape lines with measurement shown,
BB, pull up bar.
standards.
THEIR SCORE.
Movement Standards:
• Shuttle runs/sprints: Each 25’ shuttle run is worth 1 rep/point. Each rep
starts with the athlete’s feet clearly behind the start line. At each
turnaround, both feet and one hand must touch the ground over the line
before the athlete may return. Stepping on or touching the line will not
count. On the final shuttle run, the athlete must simply pass the line. One
repetition of the shuttle run = 25’.
• Power clean and jerk: In the power clean and jerk, the barbell begins on the
ground. Touch and go is permitted. No bouncing or dropping and catching
the barbell on the rebound. Once dropped, the barbell must settle on the
ground before beginning the next repetition. The rep is complete when the
athlete's hips, knees, shoulders, and elbows are fully extended and the bar
directly overhead. Power, squat, and split cleans/jerks are permitted. Hang
cleans are not permitted.
• Bar muscle up: Must begin with or pass through a hang below the bar, with
arms fully extended and feet off the ground. Kipping the muscle-up is
acceptable, but pull-overs, rolls to support, and glide kips are not
permitted. No portion of the foot may rise above the height of the bar
during the kip. The rep is credited when the arms are fully locked out in the
support position above the bar, with the shoulders over or in front of the
bar. Must pass through some portion of a dip before locking out over the
bar. Only the hands, and no other part of the arm, may touch the pull up
bar during the rep. Removing the hands and resting in the support position
is not allowed
• Chest to Bar Pullups: This is a standard chest-to-bar pull-up. Dead hang,

kipping or butterfly pull-ups are allowed as long as all the requirements are
met. The arms must be fully extended at the bottom, with the feet off the
ground. Overhand, underhand or mixed grip are all permitted. At the top,
the chest must clearly come into contact with the bar below the
collarbone.
• Burpee pull up: Movement begins with the athlete bringing the body to the
ground with the chest and thighs touching the ground, then returning to
standing and starting the pull ups portion. The athlete MUST start the pull
up with full arm extension and bring chin above the level of the pull up bar.
Scorecard: RXD 35, 40, 45, 50, (55 men only)
4 x 25’ shuttle run 4
5 clean and jerk 9
5 bar muscle ups 18
5 clean and jerk 27
5 bar muscle up 36
5 clean and jerk 45
5 bar muscle ups 54
5 clean and jerk 63
5 bar muscle ups 72
5 clean and jerk 81
5 bar muscle ups 90
5 clean and jerk 99
5 bar muscle ups 108
5 clean and jerk 117

Scorecard: RXD 55 WOMEN only
5 clean and jerk 9
3 bar muscle ups 16
5 clean and jerk 25
3 bar muscle up 32
5 clean and jerk 41
3 bar muscle ups 48
5 clean and jerk 57
3 bar muscle ups 64
5 clean and jerk 73
3 bar muscle ups 80
5 clean and jerk 89
3 bar muscle ups 96

Scorecard: RXD 60,64
5 clean and jerk 9
7 chest to bar pull ups 20
5 clean and jerk 29
5 clean and jerk 49
5 clean and jerk 69
5 clean and jerk 89

Scorecard: Scaled
5 clean and jerk 9
5 burpee pull ups 18
5 clean and jerk 27
5 clean and jerk 45
5 clean and jerk 63
5 clean and jerk 81
5 clean and jerk 99

Workout 6: For Max Load
Snatch Ladder
1 Snatch EMOM until failure starting with
Rxd: 155/105
Scaled: 75/55
Men add 10# EMOM, women add 5# EMOM.
Age Group Details:

Masters 35-39
Snatch Ladder
1 Snatch EMOM until failure starting with (155/105). Men add 10# EMOM,
women add 5# EMOM. People can change the weights for them.
Masters 40-44
Snatch Ladder
Masters 45-49
Snatch Ladder
Masters 50-54
Snatch Ladder
1 Snatch EMOM until failure starting with (135/95). Men add 10# EMOM, women
add 5# EMOM. People can change the weights for them.
Masters 55-59
Snatch Ladder
Masters 60-64
Snatch Ladder
Masters 65+
Snatch Ladder
Workout Flow:
This workout begins with the athlete facing their barbell.. After the call of "3, 2, 1
... go," the athlete may move to their barbell and perform 1 snatch. After
completing the snatch each minute, the athlete will be allowed to adjust their
weights for the second minute on their barbell, or have another person adjust
their weights for them. This pattern of 1 snatch, then adding weights, will
continue every minute on the minute (EMOM). This pattern repeats until each
minute until the athlete cannot complete the weight for that lift within the
minute. The lift is counted as long as the athlete begins the lift at the 60 second
mark each minute. The athlete may complete the lift after the 60 second mark,
but must start the lift before the 60 second mark. Only 1 bar can be used during
the entirety of the workout. Failure to comply will result in a major penalty or
disqualification. The athlete's score is the heaviest weight lifted.
Notes:
• Lift must begin prior to the end of the minute; it can be completed after.
• Any style of snatch is permitted.
Equipment:
• Barbell, 15/20KG will be considered 35/45, no need to add change plates
• Clips to be used outside all weights
• Plates
Video Standards:
• Film all equipment and tape lines: 2 tape lines with measurement shown,
BB, pull up bar.
standards.
THEIR SCORE.
Movement Standards:
• Snatch: The barbell begins on the ground and must be lifted overhead in
one motion. Power, squat, and split snatches are all permitted, but in each
instance, the athlete's feet must be brought back in line. This is not a
ground-to-overhead in any way. A clean and jerk is a no rep. The rep is
credited when the barbell is at full lockout overhead, with the athlete's
hips, knees, and arms fully extended, and the bar directly over or slightly
behind the middle of the body with the feet in line.
Scorecard All Age Groups
# Load, increases by 10/5, refer to Successful, yes or no
details for starting load
1
10
11
12
13
14
15
Heaviest Successful Attempt:______

2022 Legends Online Qualifier
Kilo Conversion Chart
Barbell
Lbs Kilos
55 25
60 27
65 30
70 32
75 34
80 36
85 39
90 41
95 43
100 45
105 48
110 50
115 52
120 55
125 57
130 59
135 61
140 64
145 66
150 68
155 70
160 73
165 75
170 77
175 80
180 82
185 84
190 86
195 89
200 91
205 93
210 95
215 98
220 100
225 102
230 105
235 107
240 109
245 111
250 114
255 116
260 118
265 120
270 123
275 125
280 127
285 130
290 132
295 134
300 136
305 139
310 141
315 143
320 145
325 148
330 150
335 152
340 155
345 157
350 159
Dumbbell
15 6
20 9
25 11
35 15
50 22
Wall ball
14 6
20 9

Legend of The Master Workout 2022 Online Qualifier 22oqv4.01

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Legend of The Master Workout 2022 Online Qualifier 22oqv4.01

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Workout 1: For time - 10 min cap

Age Group Details

Video Submission Standards:

21 cal row 75 21 lateral burpees over the rower 96

15 cal row 111 15 lateral burpees over the rower 126

9 cal row 135 9 lateral burpees over the rower 144

18 cal row 66 18 lateral burpees over the rower 84

12 cal row 96 12 lateral burpees over the rower 108

6 cal row 114 6 lateral burpees over the rower 120

15 cal row 55 15 lateral burpees over the rower 70

10 cal row 80 10 lateral burpees over the rower 90

5 cal row 95 5 lateral burpees over the rower 100

Age Group Details:

Video Submission Standards:

21 toes to bar 57 15 front squats 72

21 toes to bar 93 15 front squats 108

15 toes to bar Rxd 45 15 front squats 60

15 toes to bar Rxd 75 15 front squats 90

Age Group Details:

Age Group Details:

12 Wall walks 102

24 Alternating DB snatch 126

14 Wall walks 140

28 Alternating DB snatch 158

Total reps Completed: ____________

7 Wall walks 102

28 Alternating DB snatch 130

Total reps Completed: ____________

Age Group Details:

• Chest to Bar Pullups: This is a standard chest-to-bar pull-up. Dead hang,

5 clean and jerk 9

4 x 25’ shuttle run 13

5 bar muscle ups 18

4 x 25’ shuttle run 22

5 clean and jerk 27

4 x 25’ shuttle run 31

4 x 25’ shuttle run 40

5 clean and jerk 45

4 x 25’ shuttle run 49

5 bar muscle ups 54

4 x 25’ shuttle run 58

5 clean and jerk 63

4 x 25’ shuttle run 67

5 bar muscle ups 72

4 x 25’ shuttle run 76

5 clean and jerk 81

4 x 25’ shuttle run 85

5 bar muscle ups 90

4 x 25’ shuttle run 94

5 clean and jerk 99

4 x 25’ shuttle run 103

5 bar muscle ups 108

4 x 25’ shuttle run 112

5 clean and jerk 117

4 x 25’ shuttle run 121

5 bar muscle ups 126

Total reps Completed: ____________

5 clean and jerk 9

4 x 25’ shuttle run 13

3 bar muscle ups 16

4 x 25’ shuttle run 20

5 clean and jerk 25

4 x 25’ shuttle run 29