0 to 3: WOD 1
3-minute Window to find your 1 Rep Max of
Clean and Jerk
The workout starts with the athlete stating the exact weight on the barbell before lifting it.
The athlete has 3 minutes to find his or her 1 rep max of the Clean and Jerk.
Complete Lockout must be established at the end of the lift.
All Weight MUST be STATED to the judge BEFORE executing the lift.
AMRAP 8 Minutes
At the 4 minute mark, the Athlete must have changed his or her weights during the transition on the barbell and begin the workout.
The barbell starts from the floor and full extension of the thruster is required.
The burpees must be clearly visible to the judge with the chest and thighs completely touching the floor.
The athlete can begin with a Double Under for the double unders.
3 Rounds for Time - "Vested"
*Cap: 12 Minutes
The athlete must start at the station's rope.
The Rope Climb can start with a SLIGHT jump, not a High Jump.
Each Rep must be completed before moving to the next alternating repetition for the pistols.
The Hand Stand Walk must start BEHIND the mark and finish AFTER the same mark on the return.
The athlete must start above the barbell.
Each repetition of the Squat Snatch must show CLEAR extension at the top position and CLEAR depth of the hip crease BELOW the knee cap at the Squat.
The Sled must PASS over the EACH marked line.
The Ring movements must show CLEARLY the proper standards.
How it works
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