Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
To set-up for the press, approach the rack and take an even grip on the bar with the hands slightly outside of the shoulders and thumbs wrapped around the bar. Dip under the racked bar making contact with front of the shoulder and the bar, then lift the bar from the rack. Set your feet hip width apart (or slightly wider, but narrower than a squat width). Set your elbows slightly infront of the bar.
Next, create a solid foundation for your lift with a big breath in. Use the breath to lock down your midsection. Remember, any squiggly movement between your heels and your shoulders will decrease your lift potential.
When set, press the bar overhead, accommodating a perpendicular bar path by moving your head out of the way. The movement begins in your heels – drive your heels into the ground as you press the bar overhead. As the bar clears the forehead, move the head back under the bar and complete the press with elbows locked out overhead and active shoulders.
Press Rules for The Total (know them!)
1. Once you place your feet for the lift, they must remain in place through the completion of the lift
2. Knees and hips must start fully extended (and stay this way throughout the lift)
3. No excessive backward lean
4. ANY deliberate attempt to raise the bar counts as an attempt