Establish a 1-rep max of the following complex in three attempts (6 minutes):
2 Hang Snatch + 1 Overhead Squat
Time cap: 6 minutes
Coach Alex’s Notes:
For this event, athletes will have three attempts to establish their heaviest load of the complex 2 Hang Snatch + 1 Overhead Squat.
At the call of "3-2-1… Go!" athletes will have two minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.
Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting.
Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 pounds for both men and women.
These are two consecutive hang snatches. In other words, the barbell cannot be dropped between reps. After the first hang snatch the barbell must be reset to the high hang prior to attempting the second hang snatch. After standing up from the second hang snatch the athlete must perform an overhead squat prior to putting the bar down.
The athlete’s score is the heaviest weight they successfully complete the complex with.
After the 6 minutes is up, athletes will have 4 minutes to transition to 14.4.
This movement begins with the athlete picking up the barbell and stopping at the top (waist) prior to snatching. The athlete may not lower the bar below the knees after picking up the weight. A hang power snatch followed by an overhead squat will be permitted if the athlete prefers this method. Only the athlete’s feet may touch the floor during the lift.
The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
Complete as many rounds and reps as possible in 10 minutes of:
75 Wall Balls, 20/14 pounds, 10/8 foot target
25 Chest-to-bar Pull-ups
Coach Alex’s Notes:
In this workout, we are using a tiebreak method. Your time should be marked at the end of each set of each movement. When you submit your final result, your score will be the total number of reps completed. The time it took to complete a full set of the previous movement will be used to break a tie.
For example, a male athlete finishes all three movements and 15 wall ball shots in the second round for a total of 165 reps. This is his score. He also finished the 75th wall ball in 4:09, the 50th double under in 5:16 and the 25th chest-to-bar at 8:30. In this case he will enter 8:30 as the tie-break time.
This athlete would be ranked above someone who got 165 reps and a tiebreak time of 8:32, but below someone with 165 reps and a tiebreak time of 8:11.
All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your timer to count up.
The medicine ball must be taken from the bottom of a squat (hip crease below the knee) and thrown to hit the appropriate height target. The center of the ball must hit the target at or above the specified height. If the ball hits low or does not hit the wall, it is a no rep.
The rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Chest to bar Pull-ups:
Strict, kipping or butterfly pull-ups are permitted, as long as the following requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
Enter your score under Fridays post prior to 9pm Sunday in order to have your score count towards your team score.