Trial Opens Workout

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
88 pound Clean, 30 reps, 10 Burpee Over Bar Laterally
132 pound Clean, 20 reps, 10 Burpee Over Bar Laterally
176 pound Clean, 10 reps, 10 Burpee Over Bar Laterally
220 pound Clean, 5 reps, Max Bar Muscle Ups

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 12 minutes of:
45 pound Clean, 30 reps, 10 Burpee Over Bar Laterally
66 pound Clean, 20 reps, 10 Burpee Over Bar Laterally
88 pound Clean, 10 reps, 10 Burpee Over Bar Laterally
110 pound Clean, 5 reps, Max Bar Muscle Ups

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Movement Standards-Clean

This workout begins from the standing position with the barbell loaded to the starting weight. In the Clean, the barbell goes directly from the ground stopping at the shoulders in one movement. This can be a muscle clean, a power clean, a squat clean or a split clean.

Movement Standards-Burpee

Each burpee must be performed facing horizontally with the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell laterally from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side of the barbell.

Movement Standards-Bar Muscle Up

In the muscle-up you must pass from a hang below the bar to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The arms must be at a full hang. The elbows must fully lock out while supporting yourself above the bar

Additional Notes

Clean-Each rep will be counted once the athlete clearly shows control of the barbell with Elbows in front of the bar in the rack position and full lockout of the hips. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender