Fitness Center
Muscular endurance (combat)

Ammunition Can Lifts (ACL)

Marine CFT event measuring strength endurance with a 30-lb ammunition can.

Marines · PFT / CFT
Muscles trained
Shoulders, Triceps, Back, Core
Equipment
30-lb ammunition can
Starting position
Standing, ammo can held at chest with both hands.
Step-by-step execution
  1. 1Press the 30-lb can overhead to full lockout.
  2. 2Return to chest level.
  3. 3Repeat for max reps in 2 minutes.
Timing
2 minutes.
Valid repetition
Full lockout overhead; can returns below the chin.
Invalid repetition
Partial lockout, using legs to jerk, dropping the can.
Common mistakes
  1. 1Push-pressing instead of strict lift.
  2. 2Short lockout.
Safety
  1. 1Warm shoulders.
  2. 2Do not hold breath under load.
Training progression
  1. 1Strict shoulder press.
  2. 2Landmine press.
  3. 3Dumbbell push-press.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.