Semi-Pro DivisionDynamic warm up
Partner up to verify/count/spot if needed for all but met con
10 min to find power clean 1 rm
10 min to find strict press 3 rm
10 min to find back squat 5 rm
5 min rest/set up for met con
The NEW 357 Magnum
3 single-armed KB snatch (or thruster)
5(0) m shuttle run
7 burpees
AMRAP in 7 min (rds + reps)
Each and every challenge participant is required to write down their scores.
Fat Loss & Performance Division
Dynamic warm up
Partner up to count/judge reps for each other
300 m shuttle run (must touch down every time except the finish) for time
Rest 5 min
Max push ups in 1 min (chest must touch ground/box/bar and full extension at the top)**
Rest 3
Max tire flips in 2 min (write down the named tire you choose)*
Rest 3
Max sit ups in 2 min (hands behind head, feet anchored by partner, elbows must contact outside of knees)
Rest 5
1 mile run for time
Post shuttle time/Max # push ups/pull ups/sit ups/mile time and if mod or rx.
Use same modifications (if needed) both pre and post
Each and every challenge participant is required to write down their scores.
Partner up to verify/count/spot if needed for all but met con
10 min to find power clean 1 rm
10 min to find strict press 3 rm
10 min to find back squat 5 rm
5 min rest/set up for met con
The NEW 357 Magnum
3 single-armed KB snatch (or thruster)
5(0) m shuttle run
7 burpees
AMRAP in 7 min (rds + reps)
Each and every challenge participant is required to write down their scores.
Fat Loss & Performance Division
Dynamic warm up
Partner up to count/judge reps for each other
300 m shuttle run (must touch down every time except the finish) for time
Rest 5 min
Max push ups in 1 min (chest must touch ground/box/bar and full extension at the top)**
Rest 3
Max tire flips in 2 min (write down the named tire you choose)*
Rest 3
Max sit ups in 2 min (hands behind head, feet anchored by partner, elbows must contact outside of knees)
Rest 5
1 mile run for time
Post shuttle time/Max # push ups/pull ups/sit ups/mile time and if mod or rx.
Use same modifications (if needed) both pre and post
Each and every challenge participant is required to write down their scores.