Lurong Re-Test
Part A- 5 Minute AMRAP:
You have 5 minutes to complete as many rounds and repetitions of the following:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.
Part B- 3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead
Male:
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 30 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 155 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 24 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 95 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 55 lbs.
WOMEN
Level III (3)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs at 24 inches
10 Toes to Bar
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 105 lbs.
Level II (2)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 16 inches
10 Knees to 90
3 Minute Rest
Part B- 3 Minute AMRAP of:
Squat Clean Thrusters at 65 lbs.
Level I (1)
Part A- 5 Minute AMRAP of:
5 Box Jump Overs* at 10 inches
10 Ab-Mat Sit Ups
3 Minute Rest
Part B- 3 Minute AMRAP of:
Ground to Overhead at 35 lbs.