Minimum Standards: Athletes must be able to:

Plyometrics

• Run/walk minimum of 400m

• Jump and/or step up to a box 24 inches for men and 20 inches for ladies

• Get-overs: 48 inch box

• Burpee broad jumps

Gymnastics

• Pull-Ups (on yoke) ( at least 2 people in the team  )

• Handstand Walk in 5' segments (at least 2 people in the team)

Strength

• Bench press: 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 165lbs for men and 105lbs for ladies.

• Cleans: Both power and squat cleans. 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 115lbs for men and 65lbs for ladies.

• Snatches: Both power and squat cleans. 1 x 50lb DB's for men and 1 x 35lb DB's for ladies. A barbell with a total weight of 115lbs for men and 65lbs for ladies.

• Deadlift: 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 225lbs for men and 145lbs for ladies.

• Back Squat: A barbell with a total weight of 185lbs for men and 125lbs for ladies.

• Front Squat: A barbell with a total weight of 155lbs for men and 105lbs for ladies.

• Press: Can strict, push or jerk: A barbell with a total weight of 115lbs for men and 75lbs for ladies

• American Kettlebell Swings: 53lbs for men and 35lbs for ladies

• Goblet Squats: 53lbs for men and 35lbs for ladies

• Wall Balls: 20lbs

• Sandbag Cleans: 150lbs for men and 100lbs for females

• Farmers Carry: 200m with 2 x 53lbs for men and 2 x 35lbs for females

• DB Step Ups with a 80lb DB for men and 40lb DB for females (Single DB)

• A male and female athletes must be able to Snatch a 70lb and 50lb DB

Team Movements 

• Syncro Alt DB Snatches 

• Syncro burpee broad jumps