2021 Guardian Games Lebanon

30 Power Snatch For Time

Wittman For Time

Break Reps up as you see fit with your partner

7 Rounds For Time
15 Kettlebell Swings (#53#35)
15 Power Cleans (115/85 lb)
15 Box Jumps (24/20 in)

Standards: 

Kettlebell Swings - Your arms must form a 90 degree angle at the shoulder with trunk. Hips and Knees must be stacked at the top of each rep.

Power Clean - Hip and knees must be stacked in the front rack postion before lowering the bar back to the ground. 

Box Jump - The athlete must reach full extension on top of box. Scaled athletes may step up as long as they reach full extension on the box. 

For Time (with a Partner)
Buy-In: 1,000 meter Row

800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)

Buy-Out: 1,000 meter Row

Wear a Weight Vest (20/14 lb), except on the Row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.

10 Rounds For Time with 6 min Time Cap 

3 Deadlifts (185/125 lb)

3 Front Squat (185/125 lb)

3 Push Jerks (185/125 lb)

9 Toes To Bar 

Following the Time Cap there will be a 5 min forced rest. 

How do you perform this Workout?

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds. One partner will work as the other partner will rest. Work can be divided up however you see fit. 

What are the movement standards?

Deadlift: Stance will vary based on leg and torso length. Feet should be somewhere between hips and shoulders.
Bar starts at mid-shin with the athlete gripping the bar outside the shins. Back should be braced and in a neutral position. A rep will be counted once the shoulders, hips, and knees are stacked, in a full upright position. "Soft knees" or incomplete extension will be called a, "no rep".

Front Squat: Begin with your feet shoulder width apart standing tall. The bar is held with the hands slightly outside shoulders in the rack position with the elbows high and parallel to the ground. Send your hips back and down while keeping your chest up and elbows high. Descend until the hip crease breaks the plane of the knees. Ascend back to your starting position. Rep is completed when the knees and hips are fully locked and open at the top.

Push Jerk: In this variation of The Jerk, you'll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the "front rack" position.

Toes To Bar: Start with a dead hang from the pull-up bar (ankles, hips, shoulders stacked) with hands just outside the shoulder. Initiate a kip swing by opening and closing the shoulder. Push down on the bar keeping the arms long and lifting the knees. Extend the legs up to the bar making contact with the toes. Once on the bar your hips must completly open at the bottom with you knees passing the frontal midline for a rep to be counted. 

For Time (with a Partner)
Buy-In: 1,000 meter Row

800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)

Buy-Out: 1,000 meter Row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.

10 Rounds For Time with 9 min Time Cap

3 Deadlifts (115/85 lb)

3 Front Squats (115/85 lb)

3 Push Jerks (115/85 lb)

9 Leg Raises

Following the time cap there will be a 5 min forced rest. 

How do you perform this Workout?

With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds. One partner will work as the other partner will rest. Work can be divided up however you see fit. 

What are the movement standards?

Deadlift: Stance will vary based on leg and torso length. Feet should be somewhere between hips and shoulders.
Bar starts at mid-shin with the athlete gripping the bar outside the shins. Back should be braced and in a neutral position. A rep will be counted once the shoulders, hips, and knees are stacked, in a full upright position. "Soft knees" or incomplete extension will be called a, "no rep". 

Front Squat: Begin with your feet shoulder width apart standing tall. The bar is held with the hands slightly outside shoulders in the rack position with the elbows high and parallel to the ground. Send your hips back and down while keeping your chest up and elbows high. Descend until the hip crease breaks the plane of the knees. Ascend back to your starting position. Rep is completed when the knees and hips are fully locked and open at the top.

Push Jerk: In this variation of The Jerk, you'll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the "front rack" position.

Leg Raises: Start with a dead hang from the pull-up bar (ankles, hips, shoulders stacked) with hands just outside the shoulder. With arms straight and holding onto the bar pull your knees above your hip crease and decend back to the stacked position. Once on the bar your hips must completly open with you knees passing the frontal midline for a rep to be counted.