Prep
3 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-
Power clean x max reps 90sec @ 60% of heaviest weight from ‘A’.
Rest 1 min
Power clean x max reps 90sec @ 70% of heaviest weight from ‘A’.
Rest 1 min
Power clean x max reps 90sec @ 80% of heaviest weight from ‘A’.