Skill Level Standards

Level 1

• 400 meter run: W-1:30, M-1:15
• clean AND power clean: W-.75BW, M-BW
• 500 meter row: W – 2:08, M – 1:48
• ring dips: W – 3, M – 5
• strict pull ups: W – 3, M – 5
• plank: 2:00
• back squat x2 reps: W – .75BW, M – BW
• dead lift x3 reps: W- BW, M-1.5BW
• wall walk to handstand hold: 1 min hold (nothing but toes touch wall)

MetCon: time cap TBD

• 9 power cleans 135/95
• 1 long shuttle
• 9 kipping pull ups
• 6 power cleans 135/95
• 2 long shuttles
• 6 kipping pull ups
• 3 power cleans 135/95
• 3 long shuttles
• 3 kipping pull ups

Level 2

• ring dips: W – 6, M – 10
• 400 meter run: W – 1:25, M – 1:15
• deadlift: W – 1.25BW x 3 reps, M – 1.5BW x 3 reps
• pull ups: W – 7, M – 12
• back squat: W – BW, M 1.5BW
• handstand push ups: W – 3, M – 6
• power clean: W – .75BW, M – BW
• L-sit: 20 seconds
• overhead squat: W – 65lbs x 10 reps, M – 95lbs x 10 reps
• MetCon: TBA during testing week