PAINKLLR® PAINCAVE AUSTIN Presented by U.S Air Force Special Warfare

20 MIN CAP

10 Min to Establish: 1-RM Clean

Into

For Time:
3 Rounds, Each:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

RX: 185/125#
FOUNDATIONS: 135/95#

**During the one rep max portion of the clean, you must verify your weight with the judge before attempting a lift. Clips must be on the outside of the barbell before attempting a lift. Partner may help you remove or add weights to the barbell before completing a lift

Movement Standards:

CLEAN

The rep starts with the bar on the floor and ends with the bar in the front rack position with the hips and knees fully extended and the elbows in front of the bar. Key elements of a standard clean include a dead-stop start from the floor, a powerful pull with full hip extension, dropping under the bar to a full-depth squat or catching it in a power position, and standing to full extension at the top of the lift. Variations like the power clean, squat clean, muscle clean, or split clean are all acceptable, but the lift must end in the proper front rack position with hips and knees fully locked out. 

DEADLIFT

The rep begins when lifting a barbell from the floor until the athlete's hips and knees are fully extended, with the shoulders clearly behind the bar. 

HANG POWER CLEAN

The rep begins by deadlifting the barbell to the specified hang position (above the knees) then performing an explosive hip and leg extension to bring the bar to the front rack position. The rep counts when the athlete achieves full hip and knee extension, with elbows clearly in front of the bar and the feet in line. A key requirement is receiving the clean in a power position (above parallel), not a squat

SHOULDER TO OVERHEAD

The rep begins when the athlete gets the barbell from their shoulders to an overhead position and then achieve full lockout of the arms, hips, and knees with the barbell over the middle of the body. Any overhead lift is permitted, including a strict press, push press, push jerk, or split jerk. The movement begins from the shoulders and the rep is complete once the body is fully extended and the bar is overhead.  

20 MIN CAP

10 Min to Establish: 1-RM Clean

Into
Pt B. 
For Time:
3 Rounds, Each:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

RX: 185/125#
FOUNDATIONS: 135/95#

Movement Standards:

DEADLIFT

The rep begins when lifting a barbell from the floor until the athlete's hips and knees are fully extended, with the shoulders clearly behind the bar. 

HANG POWER CLEAN

The rep begins by deadlifting the barbell to the specified hang position (above the knees) then performing an explosive hip and leg extension to bring the bar to the front rack position. The rep counts when the athlete achieves full hip and knee extension, with elbows clearly in front of the bar and the feet in line. A key requirement is receiving the clean in a power position (above parallel), not a squat

SHOULDER TO OVERHEAD

The rep begins when the athlete gets the barbell from their shoulders to an overhead position and then achieve full lockout of the arms, hips, and knees with the barbell over the middle of the body. Any overhead lift is permitted, including a strict press, push press, push jerk, or split jerk. The movement begins from the shoulders and the rep is complete once the body is fully extended and the bar is overhead.  

20 Min Cap

For Time:
P1: 140/120/100 Cal Echo Bike

P2: Sandbag Hold to Earn Calories

Sandbag Weight:
RX MALE:150

RX FEMALE:100

FOUNDATIONS: Male 100 / Female 50

*Every time you switch,
partner on the sandbag must
complete 5 SB Cleans.

***End w/ 5 Cleans

Movement Standards

SANDBAG CLEANS

The bag starts on the ground and then brought up and on top of the shoulder in one smooth motion. To pass the standard, the sandbag must reach the shoulder with a locked-out hip and opposite arm extended out to establish control. The athlete can perform alternating cleans or clean to the same shoulder. Sandbag can not be held in front of the shoulder. 

20 Min Cap

For Time:
25 Burpee to plate, (sync)
50 Toes-to-Ring, (each)
25 Burpee to plate, (sync)
50 Ring Muscle-Up, (split)
 
FOUNDATIONS: Ring Pull-Ups

Movement Standards

BURPEE TO PLATE

The athlete's starts standing, performs a burpee by lying with their chest and thighs on the floor, then jumps/steps on to land on the plate. The repetition is complete when both athlete's stand with hips and knees fully extended on the plate. A forward jump or steping onto the plate is acceptable as long as both athletes are on the plate with hips and knees fully extended to finish the rep. 

TOES TO RING

Athletes hang from the rings and with a kipping motion the athlete's feet must make contact with the ring or hand. The hand will be counted as part of the ring. Toes do not need to pass through the rings. 

RING MUSCLE UP

Rep begins with arms fully extended below the rings and feet off the ground, and ends with arms fully locked out above the rings. Kipping is permitted. Each rep requires a full extension and lockout at the top, with no bend in the elbows. 

RING PULL UP

Athlete's starting from a hang postion. At the top of the movement, athlete's chin will pass above their hands or the bottom of the rings.

5 Rounds for Time:
Partner 1: Row 20/16 Calories
Partner 2: 20 Wall-Ball @ 20/14# to 10/9'
 
*Switch When Both Finish.
 
 
RX Wall-Ball: 20/14# to 10/9'
FOUNDATIONS: 14/10# to 10/9'

***Athletes are responsibile for resetting their monitors before their set on the rower. ***

Movement Standards:

WALL BALLS

For the rep to begin, you must perform a squat with your hip crease below your knees and throw the medicine ball to hit the designated target (9ft for female, 10 ft for male). For a repetition to count, any part of the ball's must contact the target line.