5 Rep Max Front Squat in 4 minutes from a rack.
Hip crease below knees at bottom, full extension of hips at the top. If you are no-repped in the middle, you can try again as long as you do not let the bar leave the front rack position.
12 Minute EMOM
Clean & Jerk AMRAP per minute alternating with AMRAP of pullups per minute (Total of 12 minutes with #of reps for each).
Cleans can be power or squat. Weights must touch the floor at the beginning of each rep and must end on the athlete’s shoulders before starting the jerk. Hips and knees need not extend fully before the overhead portion.
The “jerk” is really a shoulder-to-overhead in any way. The bar must contact the shoulders and end overhead with arms, hips, and knees fully locked out. The barbell must be in a plane over the athlete’s heels during the lockout position.
For the pullups, athletes have a choice of which kind they do. You do not need to choose a pullup type and stick with it—you can go back and forth as you please.
Pullups—full extension at the bottom and chin must break the horizontal plane at the top. You can use a butterfly kip as long as those standards are met.
Chest-to-bar pullups—full extension at the bottom, and chest must touch the bar at the top. You can use a butterfly kip as long as those standards are met.
Jumping pullups—set up will be with the bar 6 inches above head. Chin must break the horizontal plane at the top and arms must extend fully at the bottom of each rep.
15, 12, 9
KB Swings, Situps
KB swings-bell must break the plane between the athlete’s legs at the bottom and must be totally inverted at the top, with the flat part of the bell facing the ceiling.
Situps-athlete must touch the floor behind the head and touch TOES in the front with every rep. HEELS must stay on the floor throughout the entire rep.
4-Minute running clock.
Boys: 30 burpees to both feet on 25# plate
In remaining time row for meters. Round up for meters. Tie break is time it took to do burpees.
Girls: 20 burpees to both feet on 25# plate
In remaining time row for meters. Round up for meters. Tie-break is time it took to do burpees.
Burpees: chest and thighs must touch the floor at the bottom and athlete must stand with both feet on top of the weight plate with hips and knees fully extended and shoulders over hips. You need not jump onto the plate with both feet at the same time, but both feet must end up on the plate in the standing position.
FINALS WILL BE ANNOUNCED AT THE VENUE!