individual seeding workout

workout instruction

Standards

Row: Must reach full calorie count before moving on

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Power Clean: Bar moves from floor to shoulders in one motion - elbows must come past the bar. No squat clean.

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Front Squat: Hip crease below knee, full extension at the top

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Shoulder to Overhead: Full lockout overhead (arms, hips, knees extended)

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Flow

Athletes will complete 1 set every 2 minutes for a total of 6 sets
Each set begins with the row, followed by the barbell work
Any remaining time within the 2-minute window is rest

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Athletes must choose one weight before starting
This weight must be used for all 6 sets
The aim is to select a weight that can be sustained across all rounds
 

Scoring

Score = Total weight lifted across all 6 sets
Total all lifts together, then add all Clans total lifts together

Captains must upload total scoring

Seperate videos must be provided by each Clan member