Sumo Deadlift: 10 Reps
*Must touch weights to ground and lock out hips for rep to count.
*For every rep not completed add 30 seconds to your finish time.
Complex: Toes To Bar & DB Thruster. 8-7-6-5-4
Athlete must complete one round of TTB then one round of Thruster and so on until all rounds are complete.
Toes to Bar
*Toes must tap bar for rep to count. Arms and hips must go to full extension at bottom and feet need to be brought back behind bar.
Rec: Knee Raises
*Knees must come above hip crease, and must go past vertical into full hip extension on the way back down.
Men: 55/35lb DB's
Women: 35/15lb DB's
*For rep to count, hip crease must come below top of knee on squat and full extension at knees,hips, and arms when locked out.