METCON Rush 2022

3 Attempts to establish 1RM: Snatch
:30 window to complete lifts (2 athletes will be lifting at time)

SCORE: Heaviest successful lift will be recorded 

For Time:
50 - Zeus Double unders 
18/15 - Ring Muscle ups 
50 - Zeus Double unders 
15/12 - Ring muscle ups
50 - Zeus Double unders 
12/9 - Ring muscles ups

Time Cap: 13:00

*300' - Shuttle run Penalty for breaking on 18/15 MU
*400' - Shuttle run Penalty for breaking on 15/12 MU
*500' - Shuttle run Penalty for breaking on 12/9 MU
(1 shuttle run = 100 feet)

3RFT:
30 - Toes-to-bar
10 - Power cleans (185/135)
50’ Handstand Walk 
5 - Sandbag over box + Burpee box get over 
50’ Handstand Walk

Time Cap: 14:00

Note:
Handstand walks must be 25’ unbroken. You may go the full 50’ unbroken if able. 
-Mens Sandbag (150lbs)
-Mens box height (48”)
•Female Sandbag (100lbs)
•Female box height (40”)

For Time:
21-15-9-6-3
Thrusters (115/80)
5-4-3-2-1
Rope Climbs 

•Cap 7:00

10:00 Running Clock:
Male / Female 1: 1RM Snatch
Male / Female 2: 1RM Clean & Jerk 

Note: 
From 0:00 - 5:00 Male / Female 1 will have as many attempts as they want to record their heaviest success Snatch
(must be a squat)
@5:00
From 5:00 - 10:00 Male / Female 2 will have as many attempts as they want to record their  heaviest success Clean
& Jerk (must be a squat / any style of press. ie Push Press, Push Jerk, Split Jerk etc)

4RFT:
12 Power cleans (225/145)
50’ Worm Lunge (150/120)
12/8 Ring Muscle ups 

Time Cap: 14:00

Note: Teams may break up the Power Cleans & Muscle ups however they want. 

For Time:
120 - Zeus Double unders 
30 - Synchronized Toes-to-bar 
15 - Sandbag over box + Burpee BGO (48”/40”)
120 - Zeus Double unders 
15 - Worm Clean & Jerks  (150/120)
30 - Synchronized Burpee over worm 

Time Cap: 12:00

Note:
-Zeus Double Unders may be broken up however you want. 
-Team members cannot switch on Sandbag Over Box + BBGO until the bag and partner returns back over the box
(or every 2 reps)
-Box Height (48” M) (40” F)
-Sandbag (150lbs M) (100lbs F)

For Time:
Male / Female 1:
9-7-5
Squat Snatches (135/95)
3-3-3 (M) 3-2-1 (F)
Rope climbs
Into 
Male / Female 2:
7-5-3
Squat Snatches (165/115)
2-2-2 (M) 1-1-1 (F)
Legless Rope Climbs

Time Cap: 9:00

10:00 Running Clock:
Male / Female 1: 1RM Snatch
Male / Female 2: 1RM Clean & Jerk 

Note: 
From 0:00 - 5:00 Male / Female 1 will have as many attempts as they want to record their  heaviest success Snatch
(May be squat or power )
@5:00
From 5:00 - 10:00 Male / Female 2 will have as many attempts as they want to record their  heaviest success Clean
& Jerk (May be squat or power / any style of press. ie Push Press, Push Jerk, Split Jerk etc)

Scaled & Masters 45+

3RFT: 
20 - Power Snatches (75/55)
10 - Synchronize bar facing burpees 
20 - Power Snatches 
4 - Rope climbs 
•Cap 12:00
Note:
Team members may break up Snatches and Rope Climbs however they want. 
•Rope Climb height is 12’

Masters 35-44

3RFT:
20 - Power snatches (75/55)
10 - Synchronize bar facing burpees 
20 - Power Snatches 
6 - Rope climbs 
•Cap 12:00
Note: 
Team members may break up Snatches and Rope Climbs however they want. 
Rope Climb height is 15’

Scaled & Masters 45+
-
For Time:
200 - Zeus Single unders 
50 - Toes to ring 
30 - Power cleans (135/95) 
200 - Zeus Single unders 
50 - Box jump overs (24/20)
30 - Worm squats 
•Cap 14:00
Note:
Team members can break up all reps however then want

Masters 35-44
-
For Time:
100 - Zeus Double Unders 
50 - Toes-To-Bar 
30 - Power Cleans (155/105)
100 - Zeus Double unders 
50 - Box jump overs (24/20)
30 - Worm squats 
•Cap 14:00
Note:
Team members can break up all reps however then want

Scaled & Masters 45+
-
50 - Pull-ups 
50 - Thrusters (95/65)
Into
50’ Worm Lunge
•Cap 7:00 
Note:
Team members can break up Pull-ups and Thrusters however they want.

Masters (35-44)
-
50 - C2B Pull-ups 
50 - Thrusters (95/65)
Into
50’ Worm Lunge
•Cap 7:00
Team members can break up C2B pull-ups and Thrusters however they want.