Workout Details

For Time:
Row 1 km
100 Air Squats
15 Hang Power Clean and Jerks @ 135/95 lbs
Row 1 km
50 Box Jump Overs 24/20 inches
15 Hang Power Snatches @ 135/95 lbs

Time Cap: 20 minutes

Throwdown 285 Standards:

*Athletes must show full extention at the top of the jerk and power snatch, where the bar is over the shoulders.

*Hip crease must pass below the knee and shoulders, hips, and knees must be locked out at the top of the air squat.

*Athletes MUST step down on the box jump overs and do not have to stand up at the top. Both feet must touch the floor and box each rep.

*Athletes may receive assistance resetting the monitor. 
*Athletes must deadlift the bar to full extension before starting the hang power clean and hang power snatches.

Masters 55+: Use 95/65lb barbell; step overs allowed on box.

Intermediate: Same as RX

Warm-up:

0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+ 
5-10 Mins: Squat Warm-up (https://youtu.be/iLs2Y2NyTb0?si=E7auSS3NPSkXzveH)
+
10-15 Mins: Specific Workout Prep
1-2 Sets:
:30 Row, increasing pace every :10
5 Air Squats
3 Hang Power Clean and Jerk
:30 Row
5 Box Jump Overs
3 Hang Power Snatch
Rest/ Walk :90