Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
21-15-9 reps for time of:
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
10 min time cap
**New standards per Dave Castro:
DB Snatches - If doing the mid-air hand switch with the db, you must do so at the eye level or lower. No hand on knee.
Burpee - to Rx you must jump in and jump out. Scaled burpee allows you to step out and/or in. Feet must just OVER dumbbell, not behind or in front.
** Done in two heats. Choose a partner. Count for them. This is a practice run through of an Open workout. Practice meeting the standards and judging each other.
Cash out (time permitting) - easy 800m - 1 mile run.