March Mayhem - Fours

The Workout 

COMPETE

Part A:

20/15/10 

Synchro KB Hang Snatch @ 24/16 KG

Synchro KB Box Step Overs

Synchro American KB Swings

Box Jump Overs

Part B (In time remaining):

Max Devils Press @ 2 x 25/15 KG DBs

16 Minute Time Cap

THROWDOWN

Part A:

20/15/10 

Synchro KB Hang Snatch @ 24/16 KG

Synchro KB Box Step Overs

Synchro American KB Swings

Box Jump Overs

Part B (In time remaining):

Max Devils Press @ 1 x 25/15 KG DBs

16 Minute Time Cap

Movement Standards

Synchro KB Hang Snatch: The athletes will pick the kettlebell up from the floor to the hang position, there must be a clear pause in the hang position before beginning the snatch. Athletes may hold the KB between the legs or to the side. They will then perform a snatch in one clear movement (not a clean and jerk) to finish with the KB held overhead with the working arm, hips and knees at full lockout. Synchro is achieved at the top of the movement. Athletes do not need to alternate arms.

Synchro KB Box Step Overs: Athletes may hold the KB as they choose. The athlete will then step on to the box. Both feet must make contact with the top of the box before the athlete can begin stepping down on the opposite side. A rep is complete when both feet are on the floor on the opposite side of the box, with the KB in hand. The athlete cannot place their hands or the KB on the box, or support the KB in any way during the rep (e.g. resting them on the legs).

Synchro American KB Swings: The American KB swing ends with the kettlebell above the head with arms extended.

Synchro Box Jump Overs: Using a two-footed takeoff, the athlete will jump on top of the box and land with both feet. There is no requirement for standing tall whilst on top of the box, and athletes may choose to step or jump down when returning to the ground. The repetition is complete when athletes have landed on the floor on the opposite side of the box. Athletes cannot jump straight over the box. Synchro is when both athletes have landed on the opposite side of the box for the rep.

Devils Press: Athletes will start each rep with the dumbbell/s on the ground. Then, with the athletes hands on the dumbbell/s, they'll perform a burpee with the chest and thighs making contact with the floor between the dumbbells (not on top of them). From here the athlete will get to their feet whilst keeping their hand/s on the dumbbell/s. Next the athlete will snatch or swing the dumbbell/s from the floor, and finish with arm/s locked out overhead - with hips, knees, shoulders at full extension. Note: Athletes must move the dumbbell/s from floor to overhead in one movement, clean and jerk movements will not be allowed. Athletes cannot re-dip the legs during the lift.

Flow & Scoring

The athletes will start behind the start line, when the time begins the first pair will move out to the kettlebells and will perform their first round of KB snatch. Once completed they will progress down the lane with their KB to the box to begin their box step overs. 

Following the box step overs the athletes will need to travel back to the original kettlebell area to perform the swings, and will then return  to the box without the kettlebells (so no one lands on one!). 

After the pair have completed the box jumps they will run back across the line to tag in the next pair who will then complete their round of 20. Athletes will work through the rounds, staying in the same order and pair throughout. 

Once both pairs have completed the three rounds the athletes will move their kettle bells to one side and will begin the devils press in the area next to the crowd. Each team will have one athlete working at a time to complete the max amount of devils press in the time remaining. 

There will be two scores for this workout, score A will be the time in which Part A was completed and score B will be the number of devils press completed in the remaining time.