Triple Threat

PART ONE:   1RM Clean

At 3, 2, 1, go… teams will have 7 minutes for all 3 partners to reach a one rep max clean. The order in which athletes lift does not matter. Athletes may power clean or squat clean, and have as many attempts at it as time will allow. Teams are responsible for changing their own weights on the barbell - you can help your teammates, but your judge will not be able to assist you. Prior to each lift, you must inform your judge of how much weight is on the barbell.  Any lift started before the 7 minute mark may be completed, however the team can not begin work on the AMRAP until the lift is completed and the appropriate AMRAP weight is on the barbell.  Each lane will have 2 plates of the following weights: 45, 25, 15, 10, 5 & 2.5. Additional weight is available if you plan to go over the total weight available in the lane. All weight must be clipped in. If a plate of any kind is sitting outside of the clip, it is a no rep. This is for your safety and the safety of those around you.

Part One Scoring

The total number of pounds lifted by the team (Athlete #1’s 1RM pounds + Athlete #2’s 1RM pounds + Athlete #3’s 1RM pounds).

Part One Movement Standards

Clean - This movement begins with the barbell on the floor. Athletes will then pull the bar up to the front rack position, catching it in either an upright, dipped, or squat position. The athlete will then stand the bar up, fully extended their knees and hips with their elbows out and in front of the bar. Once the athlete is standing and fully extended, the rep is complete. 

Prior to each lift, you must inform your judge of how much weight is on the barbell.

PART  TWO: 7 minute AMRAP

RX

7 Power Cleans (135/95#)

7 Box Jump Overs

7 Chest 2 Bar

7 Wall Balls (20/14#)

Scaled

7 Power Cleans (115/85#) 

7 Box Jump Overs

7 Pull Ups

7 Wall Balls (20/14#)

Beginner

7 Power Cleans (85/55#)

7 Box Step Overs

7 Jumping Pull Ups

7 Wall Balls (14/10#)

At 3, 2, 1, go… Partner #1 will start & complete all 7 power cleans. Once the 7th rep is finished, Partner #2 will do all 7 box jump overs. Once completed, Partner #3 will then complete all 7 C2B/pull ups. Once done, Partner #1 will do all 7 wall balls. Partner #2 will then start on the next round of the AMRAP and complete 7 power cleans. Partners will continue to alternate through the movements (in order) for the entire 7 minutes.  It does not matter which teammate is Partner #1, #2, or #3. However, once you set an order, you must stick to that throughout the entire AMRAP.

Please note that there is no rest time in between Part 1 and Part 2 of this workout. Teams will need to budget time to set-up their barbell for the AMRAP. If your partner is still fighting through the lift when the AMRAP clock begins, the AMRAP cannot be started. Only once that lift is completed and the AMRAP weight is on the barbell can you begin the AMRAP.

Part Two Scoring

The total number of reps completed by the team.

Part Two Movement Standards

Wall-Balls - This movement starts at the bottom of the squat with the athlete breaking parallel (hip crease below the knee). Once in the squat, athletes will stand and throw their ball to the center of their target. If the ball hits below the target or does not hit the wall at all, it is a no rep. If the ball hits above the target, that is OK. If the ball is dropped, the athlete will need to begin the movement again (starting in the squat). If the athlete does not break parallel in the bottom of the squat, it is a no-rep.

Chest 2 Bar Pull Ups - This movement begins with the athlete hanging on the bar. Hips and arms must be fully extended (no bend) and the athlete’s feet/toes cannot be touching the floor. The athlete will then pull their body up and touch their chest to the bar. The chest (below the collarbone) must clearly make contact with the bar - if it does not touch, it is a no-rep. Strict, kipping, or butterfly chest-to-bars are allowed. If the athlete’s feet drop to the floor, they will need to resume the hanging position in order to start the next rep.

Pull Ups - This movement begins with the athlete hanging on the bar. Hips and arms must be fully extended (no bend) and the athlete’s feet/toes cannot be touching the floor. The athlete will then pull their body up until their chin breaks the horizontal plane of top of the bar. If the athlete’s chin does not go over the bar, it is a no-rep. Strict, kipping, or butterfly pull-ups are allowed. If the athlete’s feet drop to the floor, they will need to resume the hanging position in order to start the next rep. 

Jumping Pull Ups - The athlete should set up their pull up station so that the bar is at least 6 inches above the top of their head. The rep will start with the athlete’s feet on the ground/box/plate and hands on the rig with their arms fully extended. The athlete will then jump, pulling their chin over the bar. If the athlete’s chin does not go over the bar, it is a no-rep.

Power Clean - This movement begins with the barbell on the floor. Athletes will then pull the bar up to the front rack position, catching it in either an upright or a “dipped” position. The athlete will then stand the bar up, fully extended their knees and hips with their elbows out and in front of the bar. If the athlete does not fully extend their knees and hips, or their elbows have not popped through in front of the bar, it is a no-rep. The next rep will begin once the bar touches the ground. If doing a set, you can touch-and-go or drop the barbell in between reps. However, the bar must touch the floor between each rep. If it does not touch the ground, is it a no-rep. 

Box Jump Overs - This movement begins with the athlete standing on the ground. Athletes will then jump on the box and either step-down or jump back to the ground. Once both the athlete’s feet touch the ground on the other side, the rep is complete. In this standard, athletes can choose to jump over the box in its entirety, never touching their feet to the top. However, both the athlete’s feet must go over the top surface of the box, not the side or the corner.  

Box Step Overs - This movement begins with the athlete on the ground. Athletes will then step-up on the box and then either step-down or jump back to the ground. Once both the athlete’s feet touch the ground on the other side, the the rep is complete.

Workout #2 - 12 min AMRAP + Row for Distance

RX

100 DB Power Snatches (50/35)

100 Burpees to a Plate

100 T2B

100 Goblet Squats (53/35)

Scaled

100 DB Power Snatches (35/20)

100 Burpees to a Plate

100 T2B or Hanging Knee Raises

100 Goblet Squats (35/26)

Beginner

100 DB Power Snatches (25/15)

100 Burpees to a Plate

100 Hanging Knee Raises

100 Goblet Squats (26/18)

At 3, 2, 1, go… Partner #1 will begin rowing while Partner #2 & #3 will begin working on the AMRAP. It does not matter who is Parter #1, 2 or 3. 

ROWING

Teams will have one partner rowing throughout the entirety of this workout. Partner #1 will begin rowing at the start of the workout and may switch out to work on the AMRAP whenever they desire. Teams may switch out the person rowing as frequently (or infrequently) as they choose. 

AMRAP

For the AMRAP portion, one partner works while the other rests.  The AMRAP begins with 100 DB power snatches. Once the 100th rep has been completed, the team will then complete 100 burpees to a plate. Once done, the team will then move to the 100 T2B/hanging knee raises. After the T2B/hanging knee raises, the team will then complete 100 goblet squats. If/when the team completes the 100 goblet squats, they will start back on the DB power snatches. 

Teammates working on the AMRAP may alternate who is working and who is resting as often as needed. You may also switch out with the person on the rower as often as you would like. 

Workout #2 Movement Standards

Dumbbell Snatch - The movement begins with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, 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. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  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. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Burpees to Plate - This movement begins with the athlete in the standing position. Athletes will bring themselves to the ground with their chest touching the floor. Athletes in all divisions may kick-back or step-down into this position. If the athlete’s chest does not touch the floor, it will be a no-rep. Athletes will then jump-up or step-up from the floor and either step up or jump onto the plate.  The rep is complete when the athlete has both feet off the floor and onto the plate. The athlete DOES NOT need to stand all the way with hips extended, just have both feet completely off the ground and onto the plate.

Toes-2-Bar - This movement begins with the athlete hanging on the bar. Hips and arms must be fully extended (no bend) and the athlete’s feet/toes cannot be touching the floor. The athlete must then pull their legs up and touch both feet (toes) to the bar at the same time. Feet cannot go over or under the bar - these are no-reps. We are looking for the “bang” of the toe box of your shoe hitting the bar. Athletes can string/kip T2B together or drop down and single them. If the athlete’s feet drop to the floor, they will need to resume the hanging position in order to start the next rep.

Hanging Knee Raises - This movement begins with the arms and hips fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. The legs are then lowered back to the starting position to begin the next rep.

Goblet Squats - Each squat begins with the kettlebell held in the goblet position (hand placement on the kettlebell doesn’t matter) and the athlete standing tall.  Once in the goblet position, the athlete will descend into their squat. The athlete must break parallel with their hip crease below the knee. Once they have broken parallel, the athlete may stand up. The rep is completed once the athlete’s knees and hips are at full extension. If the athlete does not break parallel at the bottom of the squat, it is a no-rep. If the athlete does not fully extend their knees and hips at the top, it is a no rep. 

Workout #2 Scoring

Score #1

Total distance rowed

Score #2

Total number of reps completed of the AMRAP

Workout #2 - 12 min AMRAP + Row for Distance

RX

100 DB Power Snatches (50/35)

100 Burpees to a Plate

100 T2B

100 Goblet Squats (53/35)

Scaled

100 DB Power Snatches (35/20)

100 Burpees to a Plate

100 T2B or Hanging Knee Raises

100 Goblet Squats (35/26)

Beginner

100 DB Power Snatches (25/15)

100 Burpees to a Plate

100 Hanging Knee Raises

100 Goblet Squats (26/18)

At 3, 2, 1, go… Partner #1 will begin rowing while Partner #2 & #3 will begin working on the AMRAP. It does not matter who is Parter #1, 2 or 3. 

ROWING

Teams will have one partner rowing throughout the entirety of this workout. Partner #1 will begin rowing at the start of the workout and may switch out to work on the AMRAP whenever they desire. Teams may switch out the person rowing as frequently (or infrequently) as they choose. 

AMRAP

For the AMRAP portion, one partner works while the other rests.  The AMRAP begins with 100 DB power snatches. Once the 100th rep has been completed, the team will then complete 100 burpees to a plate. Once done, the team will then move to the 100 T2B/hanging knee raises. After the T2B/hanging knee raises, the team will then complete 100 goblet squats. If/when the team completes the 100 goblet squats, they will start back on the DB power snatches. 

Teammates working on the AMRAP may alternate who is working and who is resting as often as needed. You may also switch out with the person on the rower as often as you would like. 

Workout #2 Movement Standards

Dumbbell Snatch - The movement begins with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, 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. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  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. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Burpees to Plate - This movement begins with the athlete in the standing position. Athletes will bring themselves to the ground with their chest touching the floor. Athletes in all divisions may kick-back or step-down into this position. If the athlete’s chest does not touch the floor, it will be a no-rep. Athletes will then jump-up or step-up from the floor and either step up or jump onto the plate.  The rep is complete when the athlete has both feet off the floor and onto the plate. The athlete DOES NOT need to stand all the way with hips extended, just have both feet completely off the ground and onto the plate.

Toes-2-Bar - This movement begins with the athlete hanging on the bar. Hips and arms must be fully extended (no bend) and the athlete’s feet/toes cannot be touching the floor. The athlete must then pull their legs up and touch both feet (toes) to the bar at the same time. Feet cannot go over or under the bar - these are no-reps. We are looking for the “bang” of the toe box of your shoe hitting the bar. Athletes can string/kip T2B together or drop down and single them. If the athlete’s feet drop to the floor, they will need to resume the hanging position in order to start the next rep.

Hanging Knee Raises - This movement begins with the arms and hips fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. The legs are then lowered back to the starting position to begin the next rep.

Goblet Squats - Each squat begins with the kettlebell held in the goblet position (hand placement on the kettlebell doesn’t matter) and the athlete standing tall.  Once in the goblet position, the athlete will descend into their squat. The athlete must break parallel with their hip crease below the knee. Once they have broken parallel, the athlete may stand up. The rep is completed once the athlete’s knees and hips are at full extension. If the athlete does not break parallel at the bottom of the squat, it is a no-rep. If the athlete does not fully extend their knees and hips at the top, it is a no rep. 

Workout #2 Scoring

Score #1

Total distance rowed

Score #2

Total number of reps completed of the AMRAP

Workout #3 - 9 Minute AMRAP

7 Thrusters

25 Double Unders/50 Single Unders

RX                    Scaled               Beginner
115/85#           95/65#              85/55#
Double Unders   Single Unders     Single Unders

At 3, 2, 1, go… Partner #1 will complete 7 thrusters and partners 2 and 3 will rest.  When partner 1 completes the thrusters, partner 2 will do 25 double unders/50 single unders.  At the completion of the double unders, partner 3 will do 7 thrusters followed by partner 1 doing the double unders/single unders. Partners will continue to rotate through the movements and rest for the remaining time of the AMRAP.

Workout #3 Movement Standards

Thrusters - The movement begins with the athlete in the bottom of a front squat with the hip crease below the knee. The athlete may either power clean or squat clean the barbell. Once the athlete breaks parallel, they will begin their ascent into the standing position while simultaneously pressing the bar overhead. The athlete’s hips and arms must come to a full lock-out with their head coming through the bar for the rep to count. Once the athlete is locked out at the top, they may begin the next rep. The bar is not required to come from the ground each rep, athletes may string reps together. If the athlete does not break parallel or does not lock out their hips and arms at the top with their head coming through, it is a no-rep.

Double-Unders - This movement begins with the athlete standing with the rope in their hands waiting for the judges signal. Once the judge signals they are ready, the athlete may begin swinging the rope. The rope must pass completely under the athlete’s feet twice in order for the rep to count. If the rope stops before passing under the feet twice, it is a no-rep. The rope must spin in a forward direction - spinning the rope backward is not allowed.

Single-Unders - This movement begins with the athlete standing with the rope in their hands waiting for the judges signal. Once the judge signals they are ready, the athlete may begin swinging the rope. The rope must pass completely under the athlete’s feet in order for the rep to count. If the rope stops before passing under the feet, it is a no-rep. The rope must spin in a forward direction - spinning the rope backward is not allowed.

Workout #3 Scoring

The total number of reps completed by the team.