Havoc at Hershey

Clean, Lunge Right, Lunge Left, Front Squat 

Athletes will have 12 minutes to work to a heavy, unbroken complex of 1 clean (athlete’s choice of power or squat), directly into one right leg forward lunge, one left leg forward lunge, finishing with a front squat. Partners will lift in a you-go, I-go format. If partner one fails, partner 2 continues to lift until failure. One barbell will be used for both partners. Barbell can be preloaded to the athlete's opening weight. 

Movement standards:

Clean: any style clean is allowed- power, squat, split.  feet must be brought back together at the top of the rep before begining the lunge reps.

Lunge: starting with feet together, athlete will step out with one leg and lunge until the knee touches the ground.  they will then stand back up, bringing the feet back together.  Multiple steps with the lunging foot is allowed, it does not need to be one movement from lunge to standing.  The athlete will then repeat on the opposite leg.

Front squat: Once the clean and lunges are complete, the athlete will then begin their front squat.  Hips must travel below the knee and hips and knees need to be fully extended at the top for the full complex rep to count.

For time

1000m ski erg

 *split however, P1 works, P2 farmer hold 50/35s

50 DB thrusters 50/35s | 35s/25s 

40 synchro bar facing burpees

30 DB Devil Press 50/35s | 35s/25s 

1000m ski erg

Athletes will have 16 minutes to complete 1000m ski, 50 dumbbell thrusters, 40 synchro bar facing burpees, 30 dumbbell devil press finishing with a 1000m ski. Partner one works while partner two holds a dumbbell farmer carry. Ski calories, dumbbell thrusters, dumbbell devil press can be split any way. 

Movement Standards
*DB thruster: squat clean for first rep is permitted.  Hips must pass below parallel in the squat.  Knees, hips, shoulders, and elbows must reach full extension at the top of every thruster.  

 *Synchro bar/line facing burpees: Synchro is at the bottom of each burpee. Must take off on two feet for Rx. Step overs are permitted for scaled/masters. One barbell will be used. 

*Devil press: athletes will start standing and drop into a burpee to begin the devil press with hands on the dumbbell handles. Chest must touch the floor in between the dumbbells on each rep. Athletes may jump or step up. In one continuous movement, the Dumbbells must go from the ground to overhead with the knees, hips, shoulder and elbows at full extension befofe going into the next burpee rep.  DBs must reach full extension overhead before beginning the next rep. DB clean & jerks are not allowed. Uncontrolled dropping of the dumbbells is not allowed. 

WOD 3: 21-15-9 complex: split reps however you want

8 Deadlifts (155/105) | (115/75) 

7 Hang Cleans (155/105) | (115/75) 

6 STO (155/105) | (115/75) 

8 Pull-Ups

7 Chest-to-Bar Pull-Ups

6 Bar Muscle-Ups

into

6 Deadlifts (155/105) | (115/75) 

5 Hang Cleans (155/105) | (115/75) 

4 STO (155/105) | (115/75) 

6 Pull-Ups

5 Chest-to-Bar Pull-Ups

4 Bar Muscle-Ups

into 

4 Deadlifts (155/105) | (115/75) 

3 Hang Cleans (155/105) | (115/75) 

2 STO (155/105) | (115/75) 

4 Pull-Ups

3 Chest-to-Bar Pull-Ups

2 Bar Muscle-Ups

Deadlifts: grip does not matter. No bouncing. Hips and knees should be fully extended with shoulders behind the bar to complete the rep. 

Hang Cleans: athlete will start with bb on the ground. Squat or power clean is permitted. Must reach full extension of the hips and knees before beginning the next rep. 

STO: strict press, push press or push jerk are permitted as long as the athlete reaches full extension of the hips, knees, shoulders, and elbows before beginning the next rep. 

Pull ups: strict, kipping, or butterfly are permitted. Chin must be above the bar for rep to count. Elbows must pass through extension at the bottom.

CTB: strict, kipping or butterfly are permitted. Chest must contact the rig below the shoulders for rep to count. Elbows must pass through extension at the bottom.

BMU: elbows must be locked out with shoulders in front of the plane of the bar at the top at the top of each rep is required. Elbows must pass through extension at the bottom. Feet cannot come above the rig in the kip. 

Ring Row: standard height from ground. A tape line will be placed on the floor directly under the rings. Feet must be in front of the tape line for each rep. 

8 minute AMRAP

Athletes will complete a full round, and tag out their partner for the next round

Score is total reps completed

8/10 calorie bike

10 burpee box jump overs (20/24)

20 wall ball shots (14# to 9'/ 20# to 10')

Athletes will start behind the bike.

At 3-2-1-GO! Athlete 1 will get on the bike and accumulate 8 calories for women and 10 calories for men.

They will then transition to the box for 10 burpee box jump overs

Finally, Athletes will transition to the wall ball and complete 20 wall ball shots before returning to their start and tagging their partner.

Standards:

Bike- hands must remain on the handles until the calories are at the designated number (8 for women, 10 for men).  If you leave the bike early, a no rep will be called and you must go back and sit on the bike before transitoning to the box.

Burpee box jump overs-  facing the box, chest and thighs must hit the ground at the bottom. You may jump or step up onto the box, but step downs are required. if a no rep is called, you must repeat the rep in full.

Wall ball shot- Hips must pass the crease of the knee in the squat and the ball must make contact with the wall over the designated height.  The ball may make contact with the wall on the way up or the way down, as long as it is over the line.  if a no rep is called for depth or ball contact or missed contact, the rep must be repeated.