RecoveryFest

For Time:

42-30-18 of

-DB Snatch 50/35

-T2B

Then

21-15-9 of

-Thrusters 95/65

-Pull Ups

Then

9-7-5 of

-Snatch 135/95

-Bar Muscle Up

WOD 1 Amrap in 10m:

2 Cal Bike/2Burpees
4 Cal Bike/4 Burpees
6 Cal Bike/6 Burpees
8 Cal Bike/8 Burpees ....

Continue increasing by 2 reps for 10 minutes. Partners alternate complete rounds.

Both Athletes start behind the line. On "Go" athlete 1 will step forward to perform
2 Cal on the Echo Bike and then 2 Burpees They will then return to the line to tag their partner.
Athlete 2 will then step forward to perform 4 cal Bike and 4 Burpees Athletes
will continue to switch after complete rounds until the 12 minutes is complete.
Score is total reps.

Standards:
RX Each round will start with the Echo bike at 0.
Athletes can reset the monitor anytime after the Cals are complete.
Burpees will be lateral over the bar. Two foot take off will be required.

Scaled and Teens:
Same as RX for Bike.
Burpees will be lateral over the bar. Any way over the bar is allowed.

21.4
For Max Load:
1 Deadlift
1 Hang Clean
1 Clean
1 Jerk

Flow:
The barbell will start empty, with both athletes behind the line.
On "Go" the athletes can start loading the barbell.
One athlete will complete the complex at a time,
and each athlete has unlimited attempts.
Any lifting after the 7 minute mark will not count.

Score is total weight.
Both athletes top score will count towards the
total weight.

Standards: All divisions
Deadlift: The barbell must come to a complete lockdown.
Clean: The clean may be started after the deadlift is completed.
The barbell needs to come in contact with the ground, but may
not rest on the ground. Any clean variation is allowed.
Hang Clean: The hang clean may be started after the clean
is completed. Any hang variation is allowed.
Jerk: The jerk may be started after the hang clean is completed.
Any shoulder to overhead variation is allowed.

For Time:

150 Wall Balls*

50 Power Cleans**

300 Double unders***

*Work can only completed while partner holds a bar hang.

**Work can only completed while partner holds a handstand.

***Work can only completed while partner holds a front rack.

Both athletes start behind the line. 

On go they will move to the wall ball/bar hang.

One athlete will perform wall balls while the partner hangs from the bar. 

Teams may switch at any time, and there is no minimum work requirement from each athlete. 

After 100 wall ball shots the team will move to the power clean/handstand.

One athlete will perform power cleans while the other holds a handstand.

Teams may switch at any time, and there is no minimum work requirement from each athlete. 

After 30 power cleans the team will move to the double under/front rack.

One athlete will perform double unders while the partner holds the bar in a front rack position.

Teams may switch at any time, and there is no minimum work requirement from each athlete. 

If at any time the partner holding the static position stops, any work completed after the drop will not count.

Score: Time

Standards: Rx

Wall ball: M-20 F-14 O-14

Hip crease below the knee, ball hits at or above target.

Bar hang: Feet off ground, any grip allowed. 

Power Clean: M-135 F-95 O-105 Bar starts on the ground, and ends at the front rack positon.

Handstand Hold: Feet off ground, hands stay on wall side of line.

Double Under: Rope passes twice under the feet with no obstruction.

Front Rack Hold: Bar rests on the shoulders.

Standards: Scaled and Teens

Wall Ball: M-14 F-8 O-18

Hip crease below knee, ball hits at or above target.

Power Clean: M-95 F-65 O-75

Bar hang: Feet off ground, any grip allowed.

Handstand: Feet off ground, hands stay on floor side of line. 

Single Unders: Rope passes once under the feet with no obstruction. 

Front Rack Hold: Bar rests on the shoulders.