SIX CORE Movements
Pull-ups, Max Reps:
Strict, Tactical Pull-up or Chin-up. Chin clears the bar, pause at the top and full extension at the bottom and no “kipping” tolerated.
Dual Bell Squats, Max Reps:
Rack two bells at the specified weight; break parallel at the bottom and full lockout at the top.
Get-up, 1 Rep:
Low Sweep Turkish Get-up. One rep each side, full lockout and control must be adhered to for the reps to count. A one count hold is mandatory at each position.
Strict Press, Max Reps:
Rack one Kettlebell and press it for max reps on one side and then on the other. No knee flexion permitted, full rack and full lockout.
Max Push-ups, 1 Minute:
Full range of motion, complete lock out at the top and two inches from the ground at the bottom.
Snatch, 100 Reps:
Time, technique at the specified weight are tested here. Full lock out at the top of the movement and back swing at the bottom. Lowest time to reach 100 repetitions.
