Essentials:
A.
Yearly Benchmark
‘Nicholas’ (Scaled 1)
4 Rounds For Time:
Double Under x 90 reps
Wall Balls x 28 reps 20/14
Burpee Chest to Bar Pull Up x 12 reps
Power Clean x 11 reps 155/105
‘Nicholas’ (Scaled 2)
4 Rounds For Time:
Single Under x 90 reps
Wall Balls x 28 reps 14/10
Burpee Pull Up x 12 reps
Power Clean x 11 reps 115/75
‘Nicholas’ (Scaled 3)
4 Rounds For Time:
Single Under x 90 reps
Wall Balls x 28 reps 10/6
Burpee Jumping Pull Up x 12 reps
Power Clean x 11 reps 95/65
Fitness:
A.
Yearly Benchmark
‘Nicholas’
4 Rounds For Time:
Double Under x 90 reps
Wall Balls x 28 reps 20/14
Bar Muscle Ups x 12 reps
Power Clean x 11 reps 155/105
Performance:
A.
Yearly Benchmark
‘Nicholas’
4 Rounds For Time:
Double Under x 90 reps
Wall Balls x 28 reps 20/14
Bar Muscle Ups x 12 reps
Power Clean x 11 reps 155/105