Deadline to submit results is January 21, 2012 at midnight (mountain time) RX 15 minute AMRAP: 1 Rope Climb to 15 Feet 200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand) 5 Hang Squat Cleans (115/75)

Masters RX 15 minute AMRAP: 1 Rope Climb to 15 Feet 200 Meter Run/Farmer Carry with Dumbbells (30/20, each hand) 5 Hang Squat Cleans (95/65)

Modified 15 minute AMRAP: 15 Ring Rows 200 Meter Run/Farmer Carry with Dumbbells (25/15, each hand) 5 Hang Squat Cleans (65/45)

Details: For 15 minutes, do as many rounds and reps as possible. Each round consists of 10 reps (rope climb = 1 rep, 200 meter run = 4 reps, consisting of 50 meter increments and hang squat cleans = 5 reps, for a total of 10 reps per round).  For Modified, each set of 15 ring rows = 1 rep.

Scoring: Score will be total number of FULL reps completed. If you are in the middle of a rope climb or rep of hang squat clean, do not count it.  If you have done only 7 ring rows, do not count the rep.  If you are in the middle of a run, each FULL 50 meters counts for 1 rep, for a total of 4 reps for the run portion.  Only count 1 rep for each full 50 meters run.  Post total full reps completed.  Please make sure to post your name with your result if your User ID does not contain your full name– this makes it easier to track.  Thank you!

Standards: Rope Climb – RX and Masters RX: the climb starts from standing, however, no jumping up onto the rope is allowed.  Climb to and touch a target 15 feet above the floor, climb down to standing.  No sliding down or jumping down allowed.  Modified: ring rows need to be chest to rings.

Run/Farmer Carry – RX Men use 35 lb. dumbbells (one in each hand) and RX Women use 25 lb. dumbbells (one in each hand). Masters RX Men use 30 lb. dumbbells (one in each hand) and Masters RX Women use 20 lb. dumbbells (one in each hand). Modified Men use 25 lb. dumbbells (one in each hand) and Modified Women use 15 lb. dumbbells (one in each hand).

Hang Squat Cleans – Hip crease needs to be at or below parallel to the knee at the bottom (in the squat).  Everyone MUST use a medicine ball to gauge depth of squat (butt to ball).  However, no bouncing off the ball is allowed.  Hips need to be fully extended at the top. RX Men use a 115 lb. barbell, RX Women use a 75 lb. barbell,Masters RX Men use a 95 lb. barbell, Masters RX Women use a 65 lb. barbell, Modified Men use up to a 75 lb. barbell and Modified Women use up to a 45 lb. barbell.