Assume that the movement and reps are in a 3 Round couplet or triplet. How would you fair against your competition in Weakness/ these movements? Goat

Instructions: Rank yourself by placing an "x" in the appropriate box. 1 (really bad/goat) to 10 (ninja/wheelhouse). Movement Deadlifts

Front Squats

Back Squats

Power Clean

Squat Clean

Jerks

Overhead Squat

Power Snatch

Squat Snatch

KBS

Weight 225, 155 275, 185 315, 215 355, 235 max 135, 95 155, 105 185, 135 225, 155 max 135, 95 185, 135 225, 185 275, 185 max 135, 95 155, 105 185, 135 225, 155 Max 95, 65 135, 95 185, 135 225, 155 max 95, 65 135, 95 155, 105 185, 135 225, 155 max 95, 65 135, 95 155, 105 185, 155 max 75, 55 95, 65 115, 85 135, 95 155, 105 max 75, 55 95, 65 115, 85 135, 95 155, 105 max 53, 35 70, 53 100, 70

Reps

1 2 3 4 5 6 7 8 9 21 15 9 6 21 15 9 6 21 15 9 6 21 15 9 6 21 15 9 6 21 15 9 6 5 21 15 9 6 30 21 15 9 6 30 21 15 9 6 40 30 10

Ninja/ Stregnth 10

Bench Press

Wall Ball Thrusters

115, 65 135, 80 185, 115 225, 135 max 20, 14 30, 20 75, 55 95,65 135, 95 155, 105 185, 135

OH Weighted Lunges 45, 25 Weighted Running 50, 30 Weighted Pull ups 45, 25 Air Squats Burpees Pull ups Chest to Bar Muscle ups Bar Muscle ups Ring Dips Rope Climb L-Pull ups L-Sits Pistols Ghd Sit ups Abmat Sit ups Back Extensions Handstand Push ups Handstand Walking Ring Handstand Push ups Push ups Toes to Bar Box Jumps

Double unders Wall Climbs Running

30 20 10 5 50 25 50 30 20 10 5 100m 400-800m 12 75 30 30 20 10 10 20 3 10 :30 20 50 50 50 20 50'

20 24 30

200 400 800 mile 5k

Rowing

500 1000 2k 5k

5 40 20 60 30 20 100 10