It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day.

Prep
2 Sets
Kneeling against the wall Shoulder CAR’s x 3 per side
Band Pull Aparts x 10 reps
Russian Kettlebell swing x 10 reps
Vertical jump x 5 reps

Benchmark Day 3
A.
-Clean-
Power clean
3 consecutive, in a 30 sec window (not touch and go),
*To move onto a 1 RM this must be performed at or above 60% of their body weight

1rm power Clean
* to move on you must be able to have a Power Clean and Front squat @ or above 100% of you body weight

1rm squat clean

B.
-Gymnastics-
Pulling
Max Ring Pull with straps vertical and 34” from the floor
*Must be able to do 12 or greater and have the 5/3 strict pull ups to move on

Max Unbroken kipping Pull Ups
*Must have 12 or greater to move on

Max unbroken Chest to bar pull ups
*Must have 12 or greater to move on

Max Unbroken Bar Muscle Ups
Must have 5 or greater to move on

Max Unbroken Ring Muscle Ups

Pushing
max Unbroken Push Up
*Must have 10/7 or greater to move on

Max noise to wall Wall Walk in 90 sec period
*must have 5 or greater to move on

Max time Handstand Hold heels against wall
*must have 90 sec or greater to move on

Strict Handstand Push Ups x 3/2 in a 30 sec window
*perform this to move on , does not have to be unbroken.

Max Unbroken Handstand Push up any style
* Must have 10 or greater to move on

Max unbroken Strict Handstand Push Up
*Must have 10 or greater to move on

Max Unbroken Deficit Handstand Push Up any style 10”/7”

C.
-Battery-
7 min amrap
Hang Power clean x 20 reps (must be done in sets of 5 unbroken. Reps) @ 55% of heaviest weight from ‘A’.
Hang Power clean x 15 reps (must be done in sets of 3 unbroken reps) @ 65% of heaviest weight from ‘A’.
Hang Power clean x 10 reps (must be done in sets of 2 unbroken reps) @ 75 % of heaviest weight from ‘A’.
If any time left
Hang Power clean x as many reps as possible @ 85% of heaviest weight from ‘A’