10 Min AMRAP Every Rep Counts
50 KB swings
Then do rounds of:
5 Chest to Bar Pull Ups (Masters Standard Pull Ups)
10 Hand Release Push Ups
15 Front Squats
KB Swings… the bell does NOT have to reach 100% perpendicular, not like at the regionals… Your hands, shoulders, hips must all be stacked above your feet. Your ears must be through your arms.
Butterfly or Kipping Pullups are allowed as long as you do chest to bar. Masters divisions do NOT do chest to bar, but rather standard chin over bar.
During the Hand Release Pushups… put your feet onto a 45# or 20 KG (3-4 inches) plate to keep your thighs of the ground. The intent is to reduce/eliminate worming and the kipping pushups. Your chest can rest on the ground, as its a hand release, but your thighs knees and legs can not touch the ground.
Full depth on the front squats, crease of the hips below the knees.
The front squats bar must start on the ground, and not a rack. But the first squat from the ground can be a squat clean.
Total score is the sum of all reps including the KB Swings
Weights: KB All Men 53# (24kg) , All Women 35#(16kg). Front Squat, Men 115#(52kg), Women 75#(34kg), Masters Men 95#(43kg), Masters Women 65#(30kg)