TEST 1: GRIPITY

On a 16 Minute Clock:

8 Minute AMRAP

E2MOM (STARTING AT 0:00) Complete 8 Toes-to-Bar

Row for Max Calories

DIRECTLY into

8 Minutes to establish a Heavy UNBROKEN Complex.

3 Deadlift + 2 Hang Clean + 1 Shoulder-to-Overhead

*Score is TOTAL calories rowed PLUS heaviest complex completed

*Example: If you row 100 calories in the allotted 8 minutes, then do 135lb for the complex, your score is 235.

*Athlete IS ALLOWED to have assistance loading the barbell for complex attempts

TOES-TO-BAR

• At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
• An overhand or split grip are all permitted.
• Rep is credited when both feet come into contact with the bar at the same time, inside the hands.
• Athletes may wrap tape around the pull up bar OR wear hand protection, but they may not tape the bar AND wear hand protection.

ROWER

• Monitor may be turned on prior to start by coach/assistant.
• The athlete may adjust the damper setting and foot positions at any time during the row.
• Athletes MUST stop rowing and remove hands from the rower handle at the 2:00, 4:00, 6:00, and 8:00 times.

DEADLIFT

• Rep is credited when the athletes hips and knees reach full extension, AND the athlete’s head and shoulders are behind the bar

HANG CLEAN

• Each repetition must start from the hang.
• Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean.
• The bar may not be lowered past the knee after it has been deadlifted
• If continuous reps are performed, the arms must reach full extension in the bottom of the hang position
• Power cleaning the barbell from the ground in one continuous motion is not permitted
• Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met
• The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar
• If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.