The Good Day Comp - Fundraiser

3 Rounds for Time (10 min time cap)

28 cals Echo Bike
28 Thrusters (RX 95/65) (Scaled 75/55)

*Completion of the first 28 cals on Echo bike will be the tie breaker for this event.

Echo Bike – athlete must stay seated until 28 cals, unless athletes switch. Athlete resets bike to zero after each round. 

Thrusters – Barbell will be taken from the ground. Athlete must squat to hip crease below knee line, barbell in front rack position, then stand and extend barbell overhead in one motion. Squatting, then pressing, or redipping before going overhead, are not allowed. Rep is credited when the athlete reaches full extension of hips, knees, and elbows.

2 mins per athlete to find Max weight of complex - 3 Deadlifts, 2 Hang Power Cleans, 1 Jerk.

*Each athlete must complete 60 DUs/90 singles before complex can begin.
Time of completion for the double unders will be the tie-breaker for this event.

Athletes are allowed help their partner change weights. Athletes are allowed to finish a lift attempt as long as the barbell has left the ground for the first deadlift prior to the two minute mark buzzer.  

1 minute transition between male and female lift. 

Double-Unders – Rep is credited when the jump rope passes under both feet twice before the athlete’s feet returns to the ground. 

Single-Unders – Rep is credited when the jump rope passes under both feet once before the athlete’s feet returns to the ground

Deadlift – Rep is credited when athlete reaches full extension of the knees, hips, and shoulders. Barbell may not be bounced off of the floor. No straps allowed.

Hang cleans – Barbell must not return to the floor at the conclusion of the fifth deadlift. Barbell must move from the hips/legs to the front rack position. Rep is credited when the barbell is in the front rack position and the athlete is standing at full extension of the hips and knees, with the elbows in front of the barbell as viewed from the side.

Jerk – At the conclusion of the hang cleans, barbell will move from the front rack position to the overhead position. Any variation of press or jerk is allowed, as long as the barbell is supported overhead with the athlete standing at full extension of the hips and knees before lowering the barbell. If requested by the athlete, judge may signal “down” or some variation thereof to signal successful completion of the lift. 

12 Min AMRAP:

*Buy-In 800m Row

T2B/Hanging Knee Raises
Burpees
Dumbbell Snatch (RX 70/50) (Scaled 50/35)

Rep Scheme:
3/3/3
6/6/6
9/9/9
12/12/12
15/15/15
18/18/18
21/21/21
24/24/24
27/27/27
30/30/30

*The 800m row will be the tie breaker for this event.

Row – Both athletes must complete a 400m row, one athlete at a time. Athletes may not partition the row. Rower will be set to 800m, once the first athlete rows 400m, the second athlete will get on the rower and row until the rower reaches zero. Athlete must stay seated until the 400 and 0 meter marks are hit, respectively. If an athlete gets off of the rower before their 400m is up, a 30 second penalty will be imposed before the team will continue the workout.

Toes to Bar – From hanging position, both feet must touch the bar simultaneously before returning to a position in line and directly below the hips as viewed from the side. Rep is credited when the toes touch the bar. 

Hanging Knee Raises – From hanging position, both knees must be raised to a position above the hip line as viewed from the side. Feet must return to a position directly below the hips before beginning the next rep. Rep is credited when the knees pass above the hip line.

Burpees – From a standing position, athlete moves to a position where the chest is touching the ground. Athlete then returns to the standing position, rep is credited when the athlete’s hands are above their shoulders and both feet leave the ground.

Dumbbell Snatch – Each rep will begin with both heads of the dumbbell on the ground. The athlete will use one hand to raise the Dumbbell in one solid movement from ground to overhead. The rep will be counted once the dumbbell is overhead, bicep in line with the ear, knees, hips, and elbows fully extended. Athletes will swap hands in-between each rep. Both heads of the dumbbell must touch the ground on each rep.