Warmup - Do 3 rounds of:
BB Hang Clean and Jerk (unweighted BB) - 3 reps
Kipping Pullup - 6 reps
Pushup (not hand release) - 9 reps
Air Squat - 12 reps
#1 Standing Broad Jump - Best of 4 attempts
Do some practice jumps at a low to moderate intensity before you start #1.
From a stationary start, jump with both feet and land with both feet. We will
post results.
#2 BB Deadlift - 10 reps
We are looking for a PERFECT POSTURE 10 Rep Max. And don't just dive
into the 10RM set. Do a few reps at about 80%, 85%, 90%, and then 95%
of your projected 10RM before your max effort set. We will post results.
#3 This is 5 rounds
Round 1 - Do A, B, C, D, and E
Round 2 - Do B, C, D, and E
Round 3 - Do C, D, and E
Round 4 - Do D and E
Round 5 - Do E
Rest 2 minutes between rounds.
A - Kipping Pullup - 25 reps
B - Air Squat - 20 reps
BB Row - 15 reps
Burpee - 10 reps
BB Clean - 5 reps
Don't go very heavy on the cleans. Use a weight that allows you to maintain
your posture and technique throughout the five rounds.
Results for standing broad jump and 10RM deadlift:
Rob Tijerina - 8' 2", 300 lbs
Quinn Tiemann - 7' 1", 205 lbs
Jason Bryant - 295 lbs
Nicole Roberts - 6' 9.5", 175 lbs
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