POWER CHOKE

TEAMS

In Same Gender Pairs M/M and F/F (One score of pairs reps combined)
3:00 AMRAP
Front Squat
Pairs may share work as needed. No minimum or maximum.
 

LOADS

RX: 205/115
Intermediate/ Scaled: 175/105


INDIVIDUALS

Front Squats 20 total reps. One rep is performed every :15 for 5:00.
Tie Break: If/ when the athlete drops the bar they may perform max Deadlift in time remaining of the current :15 clock. If any athlete completes all 20 reps, they may perform max reps front squats in :15 from 5:00-5:15 without dropping the barbell.

LOADS

RX/ Masters 35-39: 225/135
Intermediate/ Masters 40-49: 195/115
Scaled/ Teen/ Masters 50+: 165/105


MOVEMENT STANDARDS

Front Squat

In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as the first repetition as long as all the above requirements are met.