Test 5: Mixed

Test 5: Mixed

Age Groups 30-34 through 45-49

For Time:

2-4-6-8-10-12-14-16-18-20 repetitions of:

Wall Balls (9/6 kg to 3/2.7 meters)

Deadlifts (60/40 kg)

Hang Power Cleans (60/40 kg)

Shoulder-to-Overhead (60/40 kg)

Age Groups 50-54 and 55-59

For Time:

2-4-6-8-10-12-14-16-18-20 repetitions of:

Wall Balls (9/6 kg to 3/2.7 meters)

Deadlifts (40/30 kg)

Hang Power Cleans (40/30 kg)

Shoulder-to-Overhead (40/30 kg)

Age Group 60-64 and 65+

For Time:

2-4-6-8-10-12-14-16 repetitions of:

Wall Balls (6/3 kg to 3/2.7 meters)

Deadlifts (40/30 kg)

Hang Power Cleans (40/30 kg)

Shoulder-to-Overhead (40/30 kg)

Time Cap: 11 Minutes

Test 5 Flow

Athletes start on the starting line.

At the start signal, athletes will perform 2 wall balls, then move to the barbell to complete 2 deadlifts, 2 hang power cleans, and 2 shoulder to overheads.

They will then return to their wall ball and perform 4 wall balls, before moving to the barbell for 4

deadlifts, 4 hang power cleans, and 4 shoulder to overheads.

Athletes will continue in this pattern, increasing by 2 repetitions per movement each round, until they complete the round of 20 repetitions (or 16 repetitions for age groups 60–64 and 65+).

After the final shoulder to overhead, athletes will run across the finish line to stop their time.

Test 5 Movement Standards

For complete movement standards please see the entries for “Deadlift ID 2.01,” “Hang Power

Clean ID 3.05,” "Wall Ball ID 15.04,” and “Shoulder to Overhead ID. 5.05,” in the International

Functional Fitness Federation's Movement.

Test 5 Special Regulations

Athletes must stand up your final hang power clean of each round before beginning the shoulder

to overheads.

Athletes cannot catch your hang power clean in a partial squat and go right into a shoulder to overhead without hitting full extension of the knees and hips in the end position of

the hang power clean first.