RX/MASTERS
ATHLETE A:
75 DU’S
21 Thrusters 115/75
50 DU’S
15 Thrusters
25 DU’S
9 Thrusters
TIME CAP: 9 MIN
-SCORE-
Time to complete workout
Or cap+ reps not completed
ATHLETE B:
25 DU’S
9 Thrusters 115/75
50 DU’S
15 Thrusters
75 DU’S
21 Thrusters
SCALED
ATHLETE A:
100 Single Unders
21 Thrusters 75/55
75 Single Unders
15 Thrusters
50 Single Unders
9 Thrusters
ATHLETE B:
50 Single Unders
9 Thrusters
75 Single Unders
15 Thrusters
100 Single Unders
21 Thrusters
MOVEMENT STANDARDS
RX/MASTERS
DOUBLE UNDERS:
• Rope must pass under feet twice per jump
• Must jump and land off of both feet
THRUSTERS:
• First rep may be squat cleaned
• Hip crease must pass below the knee
• One fluid motion from squat to overhead
• Elbows must fully extend with bar situated over midline
• Knees must remain extended through overhead press-Jerk re-dip is not allowed
SINGLE UNDERS:
• Rope must pass under feet once per jump
• Must jump and land off of both feet
THRUSTERS:
• First rep may be squat cleaned
• Hip crease must pass below the knee
• One fluid motion from squat to overhead
• Elbows must fully extend with bar situated over midline
• Knees must remain extended through overhead press-Jerk re-dip is not allowed
SCALED