| Endurance | 7/10 | AMRAP with escalating loads for Clean and Jerks, with 1-minute rest intervals. Rd 1: 10 C&J (135/85lb) in 10 mins. Rd 2: 10 C&J (185/125lb) in (remaining time of 10min - 1min rest). Rd 3: 10 C&J (225/155lb) in (remaining time - 1min rest). Then Max C&J (245/165lb) in final remaining time. Tests strength endurance and ability to lift heavy under fatigue with short recovery. |
| Stamina | 8/10 | Cycling 10 C&J at progressively heavier weights, with only 1 min rest, demands significant full-body lifting stamina (legs, back, shoulders, grip). The final max reps at a heavy weight further tests this. |
| Strength | 9/10 | The C&J ladder progresses to very heavy weights (up to 245/165 lbs for max reps). This is a significant test of C&J strength and the ability to maintain it as loads increase and rest is minimal. |
| Flexibility | 6/10 | Requires excellent mobility for C&J (full squat clean, front rack, overhead jerk) at all loads, becoming more critical as weight increases. |
| Power | 9/10 | The Clean and Jerk is a primary power movement. This WOD tests the ability to generate high power repeatedly with increasing loads and limited rest. |
| Speed | 5/10 | Efficient cycling of C&J reps within each block is important to conserve time for heavier lifts. For heavier sets, technique and power are more critical than raw cycling speed. |