5 min AMRAP; Rounds + reps
AT 3-2-1 Go. The first athlete must complete 2 thrusters then the second athlete must complete 2 thrusters. Then, facing the bar, both athletes must complete 2 burpees before moving to the next round. Tie breaking time is completion of round 3 (i.e. round of 6 thrusters and 6 burpees).
Syncro bar facing burpees - Both partners must have chest and thighs touching the ground before they can stand and jump over the bar. Burpees can be step up and step back. Jump over must be a 2 foot take off and landing for Rx and any style of jump/hop for scaled. If an athlete hits the bar when jumping over both must go back and restart that burpee. Athletes must be on the same side of the bar not facing each other.
Thrusters - Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The partner may not pick-up the barbell until the other partner has completed their reps. Athletes may NOT receive assistance moving or resetting their barbell.
1RM Clean and Jerk
Immediately following the completion of WOD 1; athletes will have 10 minutes to find a 1RM Clean and Jerk. The athlete must have started the Clean before 10 minutes elapses for the lift to be counted. Tie break is the time of the heaviest successful lift. Ladies heaviest lifted weight will be multiplied by 1.6 for equity across genders.
Only one athlete can lift at a time. Athletes may NOT receive assistance moving, resetting or loading their barbell.
The clean must start from the ground. The Clean and Jerk must be two separate movements (i.e. no Clusters). Push press, push jerk and split jerk are all acceptable. The lift is credited when the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body. The athlete must show control of the bar overhead.
METCON for time (13 min cap)
This workout begins with the athletes standing in front of the plyoboxes. After the call of “3, 2, 1 … go,” the team will have 13 minutes to complete the WOD. Athletes determine how to split up the total work, except for the row where each athlete must row the amount listed. If the athletes complete the WOD before the 13 min cap is elapsed the score will be time. If the team is capped the score will be reps. Tie break time is after completion of the 100 box jumps/step-ups.
Box jump overs - The athlete may jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Only the athlete’s feet may touch the box.
Box step over - Only the athlete's feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box as above. If stepping up both feet must be on the top of the box.
DB snatches - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch.
T2B - At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both toes must touch at the same time, between the hands.
K2W - At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both knees must be raised at least to parallel or above the waist.
Alternating OH lunge - Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. The rep is credited when the athlete has the dumbbell in the overhead position and is standing tall with hips and knees fully extended.
Rowing - the athlete may not get up from the rower until the total meters required (250/200) appears on the screen. Rower must be reset between partners