Lowlands Throwdown 2014 Qualifier Workout 1

Ascending ladder in 16 minutes of:

• wall ball shots
• toes to bar
• box jumps
• ring dips

The first round starts with:

• 4 wall ball shots
• 3 toes to bar
• 2 box jumps
• 1 ring dips

Each round, wall ball shots increase with 4 reps, toes to bar with 3 reps, box jumps with 2 reps and ring dips with 1 rep.

Wall ball shot:
Male: 9kg ball, 3m target
Female: 6kg ball, 2.75m target

Box jump:
Male: 60cm
Female: 50cm

Lowlands Throwdown 2014 Qualifier Workout 2

6 minutes to find your max weight for the following bar complex:

1 Hang Clean
1 Front Squat
1 Shoulder to Overhead

Lowlands Throwdown 2014 Qualifier Workout 3

Complete as many reps as possible in 7 minutes of:

15 Snatch (M: 40kg, F: 25kg)
15 Pull Ups
30 Double Unders

15 Snatch (M: 50kg, F: 35kg)
15 Pull Ups
30 Double Unders

15 Snatch (M: 60kg, F: 45kg)
15 Pull Ups
30 Double Unders

Max rep Snatch (M: 70kg, F: 55kg)