QUADDOMINANCE

Advanced

AMRAP in 1 min:

2 Power Clean 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

Rest 2 mins

AMRAP in 2 mins:

3 Power Clean 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

Rest 3 mins

AMRAP in 4 mins:

4 Power Cleans 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

Intermediate:

AMRAP in 1 min:

2 Power Clean 165/105

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

Rest 2 mins

AMRAP in 2 mins:

3 Power Clean 165/105

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

Rest 3 mins

AMRAP in 4 mins:

4 Power Cleans 165/105

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

Beginner:

AMRAP in 1 min:

2 Power Clean 145/75

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

Rest 2 mins

AMRAP in 2 mins:

3 Power Clean 145/75

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

Rest 3 mins

AMRAP in 4 mins:

4 Power Cleans 145/75

AMRAP in remaining time of 

Air Squat Box Jump 24"/20"

* For the Air Squat Box Jump the athlete will perform a full depth air squat each repetition before jumping on to the top of the box. Athlete's do not have to perform an air squat once on top of the box.