Individual
Female & male
Team
Female/Female
Male/Male
(all standards are working weight:)
Male:
hanging knee raise
Single unders
pullup chin over bar
box jumps or steps
65-75# barbell shoulder to overhead/thrusters/snatch for reps
135# barbell for Deadlift for reps
20#DB shoulder to overhead/thrusters/snatch
Female:
hanging knee raise
Single unders
ring rows
box jumps or steps
45# barbell shoulder to overhead
95# barbell for Deadlift for reps
20#DB shoulder to overhead/snatch