4 Rounds

Each round is:

3 min AMRAP

50 Double Unders/DB Hop Overs

20 Alternating Dumbbell Snatch

Max Reps Push Up + Pull Across

Rest 1 minute between rounds.

Score:

Combined Push Up + Pull Across

Service/RX:

Double Unders 

50/35lbs DB

Scaled:

35/20lbs DB

DB Hop Overs instead of Double Unders

Masters:

50lbs DB

Double Unders

Flow:

On a running clock starting from 00:00, The athletes will begin Round 1. At the 03:00 mark Round 1 will end. The athlete will rest for one minute. At the 04:00 mark, the athlete will begin Round 2. At the 07:00 mark, Round 2 will end. The athlete will rest for one minute. At the 08:00 mark, the athlete will begin Round 3. At the 11:00 mark, Round 3 will end. The athlete will rest for one minute. At the 12:00 mark, the athlete will begin Round 4. At the 15:00 mark, Round 4 will end and so will this workout.

Tiebreaker:

The fastest time to complete the:

50 Double Unders/DB Hop Overs

20 Alternating Dumbbell Snatch

*This tiebreaker applies to the whole competition.

Movement Standards:

Double Unders:

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

DB Hop Overs:

One (1) dumbbell will be placed on the ground. The athletes will then “hop over” the DB making a two-footed takeoff and landing. The athlete must make sure that both feet are crossing over the dumbbell and not behind or in front of the dumbbell. The dumbbell may be lateral or perpendicular to the athlete.

Alternating Dumbbell Snatch:

The DB starts on the ground.  The athlete proceeds to bring the DB from the ground directly to overhead and finishes by standing tall with knees, hips, elbows and shoulders fully extended. The athlete brings the DB back to the ground with BOTH dumbbell heads making contact with the ground. Every repetition must be alternating. The athlete may switch hands at any point as long as the repetition is fully completed (at the top of the snatch, during the DB descent or on the ground). The DB may not rest or come into contact with the athlete during the repetition (i.e. may not touch the shoulder).

Push Up + Pull Across:

The athlete will begin by laying on the ground with hands on their sides and marking 2 lines just outside of their shoulders. The athlete will then place tape on the ground at those markings as far as possible along their torse. To start, the athlete will get on the ground with a DB appropriate to their division just outside of either line marked. They will then push up, grab the dumbbell, and pull it across their body and over the opposite line. Then the athlete will come back down in a push up position with hips and chest contacting the deck. A good rep is called when they lock out the elbows, and the DB is on the other side of their body over the line. No "sagging" or "picking" is allowed during the movement. The top of the push up position must be maintained. The dumbbells CANNOT be dragged across the ground, it must be picked up, pulled and dropped off across the opposite line. The DB may also not be "rolled."

For Time:

(12min cap)

10!

10 DB Box Step Ups (alternating legs)

10 DB Squat Cleans

9 DB Box Step Ups

9 DB Squat Cleans

8.....

8.....

7.....

7.....

......

3 DB Box Step Ups

3 DB Squat Cleans

2 DB Box Step Ups

2 DB Squat Cleans

1 DB Box Step Ups

1 DB Squat Cleans

Score:

Time completed or time cap + 1 second per rep not completed.

Service/RX:

50/35lbs DBs

24/20" Height for Step Ups

Scaled:

35/20lbs DBs

20/16" Height for Step Ups

Masters:

50/35lbs DBs

24/20" Height for Step Ups

Flow:

On a running clock starting at 00:00, the athlete will begin by completing the reps starting with 10 DB Box Step Ups and 10 DB Squat Cleans, continuing with the round of 9 reps and working all the way down to 1 repetition for each movement. The workout will end when either the athlete finishes all the work or the clock hits 12:00.
If the athlete hits the time cap, the athlete will add 1 second for each rep not completed.

Movement Standards:

DB Box Step Ups (alternating):

For every repetition of the dumbbell box step-ups, the athlete starts with both feet on the ground and facing the box. With the dumbbells supported in the hang position but not resting on the leg, the athlete must step to the top of the box. The DBs must not make contact with the box during a repetition - they can touch the box while the athlete rests. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended while standing tall. Athletes must alternate legs to start each step. If the athlete does not have a box available, a substitute such as a stack of bumper plates or a bench can be used as long as the height meets the standard.

DB Squat Cleans:

The athletes start by picking up the dumbbells off the ground and "cleaning" them up to their shoulders in the front rack position. The athlete must go into a full squat in one fluid motion. The athletes are not allowed to power clean the DBs and then squat. Each rep is finished with the athletes standing tall with the DBs touching their shoulders and their elbows pointing forward.

For Time: 

2 Rounds

12 Thrusters 

6 Burpee DB Jump Overs

Rest 1 min

4 Rounds 

6 Thrusters 

3 Burpee DB Jump Overs

Rest 1 min

6 Rounds 

4 Thrusters 

2 Burpee DB Jump Overs

Score:

Time completed

Service/RX:

50/35lbs DBs

Scaled:

35/20lbs DBs

Masters:

50/35lbs DBs

Flow:

On a running clock from 00:00, the athlete will proceed to do the work prescribed for their division until they complete it. Their score will be the total time including the rest time.

Movement Standards:

Thrusters:

The thruster includes two movements. Athletes must move from the bottom of a front squat to full lockout overhead, via push-press (no re-dip). One continuous movement from front squat to fully overhead. Athletes do not need to return the DBs to the ground after every rep, but you must start the first rep with the dumbbells on the ground. The athlete’s first rep may be a squat clean thruster. Athletes must use two dumbbells for this movement.

Burpee DB Jump Overs:

The burpee DB jump-over starts with the athlete standing next to or in front of one (1) DB. Athletes will step or jump to a plank, lower to a push-up position (chest and thighs must make contact with the floor at the bottom), step or jump up, and then proceed to jump over the dumbbell making a two-footed takeoff and landing. The athlete must make sure that both feet are crossing over the dumbbell and not behind or in front of the dumbbell. The athlete does not need to stand all the way up before jumping over the DB as long as they complete each burpee before jumping over. The burpee DB jump-over may be facing the DB or lateral to the DB as long as the athlete jumps over the DB.