3 Rounds For Time: 30 Squat Cleans (95/65 lb), 30 Pull-Ups, Run 800 meters.
Primary movement: Squat Cleans/Pullups/Run
Badger honors Navy Chief Petty Officer Mark Carter, killed in Iraq in 2007. Ninety squat cleans - even at 95/65 lb - is a staggering amount of barbell volume, and Badger wraps them in 90 pull-ups and 2.4 km of running. The light bar tempts athletes into big touch-and-go sets early, a mistake that the second and third rounds collect on with interest. This is a 25-40 minute grinder where the winner is whoever still moves the barbell with rhythm in round 3.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 45:00+ | 48:00+ |
| intermediate | 35:00 | 37:00 |
| advanced | 27:00 | 29:00 |
| elite | sub 22:00 | sub 24:00 |
Fast singles or small sets of 3-5 on the cleans from the very first round - 30 reps is a marathon, not a set. Stand each clean fully and breathe at the top. Pull-ups in relaxed sets of 6-10; your grip serves both movements. Use the 800s as active recovery at a genuinely conversational pace for rounds 1-2, then run round 3 with intent. Squat cleans are the standard, and 90 of them will find any technical flaw - keep the elbows fast and the chest tall even when tired.
Scaled: 3 rounds of 20 squat cleans (65/45 lb), 20 ring rows or banded pull-ups, 600 m run. Beginner: 2 rounds with an empty bar and 400 m runs.
Log every result, see your progress over time, and know exactly where you stand.