3 Front squat
AMRAP Ring Dip
for the remaining minute
5 Front squat (95/65lbs)
AMRAP 20-inch box
Pushup for the remaining minute
This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. The scaled versions all have a similar focus.
The Front Squat needs to be taken from the ground. This will make it a little easier in big classes to manage. They may NOT squat clean the first one.