The Herbert W. Armstrong College Fitness Challenge and Powerlifting Meet
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For time:
20-calorie row
clean and jerks, 20 reps (165-lb./110-lb.*)
20-calorie row
*Scaling:
Reduce weight to allow focus on mechanics.
For time:
42 Wallball Shots 20/14
21 Power Snatch 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch
taken from CF Linchpin 12/9
3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.