Station #1 – Max Snatch
Teams will have 12 minutes to find their combined Max Snatch (power or squat). The bar will always start from the ground. The bar will travel directly overhead without stopping. There will be no pressing allowed. If at any time the athlete presses the bar overhead, they will given a “no rep” and must begin the lift over. The athlete can either perform a power or squat snatch. No hang snatching will be allowed.
The teammates’ totals will be added together to form the Station #1 score.
The final 3 minutes at Station #1 will be used to strip the barbell all the way down (mandatory), rest, and transition to Station #2
Station #2 – Three 4 minute AMRAPS
4 minute Max Row (calories) 4 minute Max Reps of Box Jumps (RX – 30/24″, Scaled & Masters – 24/20″) 4 minute Max Reps of KB Swings (RX – 70/53 lbs, Scaled & Masters – 53/35 lbs) This WOD will contain three back-to-back-to back 4 minute AMRAP’s. During the first 4 minute period teams will row as many calories as possible. The second 4 minute period teams will perform as many box jumps as possible. During the last 4 minute period teams will perform as many KB swings as possible. These three 4 minute periods will run consecutively without any rest in between (12 minutes of total work time). Teams can break up these AMRAPS’s however they want. There is no set number of reps either athlete must perform. Only one athlete can work at a time. When performing box jumps, athletes must jump off the ground with two feet, land on the top of the box with two feet, and lockout their hips. Hips can be locked out on top of the box or while jumping off the box when performing a “rebound”. Stepping down off the box will also be accepted as along as the athletes have locked out their hips. Lastly, when performing KB swings the KB will be swung overhead, hips locked out, and “head through the window” so that the athlete’s ears are visible from the side.
The final 3 minutes at Station #2 will be for rest and transitioning to Station #3.
Station #3 – 12 Minute AMRAP
15 reps of Ground to Overhead (male partner) or Chest to Overhead (female partner) – (Rx – 95 lbs, Scaled & Masters – 65 lbs) 15 Pull-Ups (RX) / Sumo Deadlift Hi-Pulls @65 lbs (Scaled & Masters) 15 reps of Burpees over Barbell Teams can divide up reps however they like but only one athlete can work at a time. Teams will first complete 15 total reps of either Ground to Overhead (males) or Chest to Overhead (females). Once those 15 reps are completed the team will perform 15 total reps of pull-ups. Lastly, the team will perform 15 total reps of Burpees over the Barbell. Scaled/Master athletes will perform Sumo Deadlift Hi-Pulls instead of pull-ups. When performing Ground to Overheads, male athletes can perform a variety of lifts as long as the bar starts from the ground and ends overhead. When performing Chest to Overheads, female athletes can perform a variety of lifts as long as the bar starts from their chest and ends overhead. When locking out the bar overhead, all athletes must show control of the bar, have their hips completely locked out, and head must pass “through the window”. When performing Pull Ups, the athlete’s chin must break the horizontal plane of the pull up bar at the top of the rep. The athlete’s arms must reach full extension at the bottom of the rep. For Scaled/Masters athletes, when performing Sumo Deadlift Hi-Pulls, the barbell will start from the ground, be pulled up to above the clavicle, hips must be locked out and the barbell can then be brought back down for another rep. When performing Burpees over the Barbell, athletes must contact the ground with both their chest and thighs. Athletes must then jump over the barbell by leaving off of two feet and landing on two feet (no skipping over the bar or “pitter pattering”).
The final 3 minutes at Station #3 will be for rest and transitioning to Station #4.
Station #4 – 12 Minute AMRAP
25 total reps of Front Squat (male) or Back Squat (female) from the rack (RX – 135 lbs) 50 Double Unders 100m Shuttle Run
Scaled & Masters WOD:
25 total reps of Front Squat (male) or Back Squat (female) from the rack (Scaled & Masters – 95 lbs)
300m Shuttle Run
Either athlete can start this WOD. Male athletes performing front squats will remove the barbell from the rack in the “rack position”, hip crease must break below parallel, and finally stand up with their hips locked out for the rep to count. Female athletes performing back squats will remove the barbell from the rack positioned on their backs, hip crease must break below parallel, and finally stand up with their hips locked out for the rep to count. The barbell can be passed back and forth among athletes without taking it back to the rack. Once the team completes 25 total reps they’ll move on to performing 50 DU’s. Scaled/master athletes will NOT perform DU’s and instead will run a 300m shuttle (50m there 50m back). This will be done 3x for a total of 300m. Both partners will run the entire shuttle. RX teams will run a 100m shuttle (50m there 50m back) after completing Double Unders. Both partners will run the entire 100m shuttle. The team cannot start their next round until both partners are back from the run.
The final 3 minutes at Station #4 are for reviewing your team’s scorecard and submitting to your judge for scoring.