550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of (OHS + power clean) up to workout weight
30 double-unders after each set
Workout (start this at 30 past the hour)
Run 1 mile
50 overhead squats, 95 lbs (65 lbs)
50 power cleans, 95 lbs (65 lbs)
100 box overs, 24" box (20) box
If you can use overhead squat more than 225 lbs (155 lbs) please use 135 lbs (95 lbs) for the barbell lifts.
This has a 26 minute cutoff.
Competition Team Lift
Warmup for 15 minutes up to about 90%.
Sit down and rest for 8 minutes.
Then take two attempts and snatch as much weight for a single as you can. But only two attempts.
Competition Team Skills
Max distance in 2:30 of: