Music City Mayhem

RX/MASTERS

For Time

60 calorie row

30 synchro hang dumbbell snatches 50/35

15 burpee box jump overs 24/20

30 synchro hang dumbbell clean & jerks 50/35

60 chest to bar pull ups

30 synchro hang dumbbell clean & jerks 50/35

15 burpee box jump overs 24/20

30 synchro hang dumbbell snatches 50/35

60 calorie row

Scaled

For Time

60 calorie row

30 synchro hang dumbbell snatches 35/25

15 burpee box jump overs 24/20

30 synchro hang dumbbell clean & jerks 35/25

60 Ring Rows

30 synchro hang dumbbell clean & jerks 35/25

15 burpee box jump overs 24/20

30 synchro hang dumbbell snatches 35/25

60 calorie row

At 3,2,1 go athlete 1 will begin the 60 calorie row.  Athletes may switch out however they would like.  At the completion of the 60 calorie row, The athletes will perform 30 synchro hang dumbbell snatches.  2 athletes will be working, 1 athlete resting.  Athletes can switch out however they would like.  Synchro is at the top of the snatch.   Athletes will then move to the 15 burpee box jump overs 24/20, 1 athlete working, 2 resting, then 30 synchro hang dumbbell clean & jerks 50/35, synchro is in the lock out at the top of the jerk, once completed 60 chest to bar pull ups, one athlete working split up however you would like. Then 30 synchro hang dumbbell clean & jerks 50/35, 15 burpee box jump overs 24/20, 30 synchro hang dumbbell snatches 50/35, and finishing with a 60 calorie row.  The score is the time when all of the work is completed.  There is a 15 minute time cap.  If time cap is reached, score is total reps completed at the 15 minute mark.

ON A 12 MINUTE RUNNING CLOCK

0-4 MINUTES ATHLETE 1

1 Rep Max SNATCH

4-8 MINUTES ATHLETE 2

1 Rep Max CLEAN & JERK

8-12 MINUTES ATHLETE 3

1 Rep Max CLEAN

At 3,2,1 go.... Athlete 1 will move to the barbell and have 4:00 to complete a 1 rep max Snatch.  The rep is completed when the bar is overhead with the arms locked out and hips and knees extended.  The Judge will signal good rep for the athlete to drop the bar.  At the 4:00 mark, Athlete 1 will tag Athlete 2 and Athlete 2 will follow the same format establishing a 1 rep max Clean and Jerk.  The rep is complete when the bar is over the head with arms locked out and hips and knees extended.  The Judge will signal good rep for the athlete to drop the bar. At the 8:00 mark, Athlete 2 will tag Athlete 3 and Athlete 3 will follow the same format establishing a 1 rep max Clean.  The rep is complete when the bar is in the front rack position with elbows clearly in front of the body with hips and knees extended.  The Judge will signal good rep for the athlete to drop the bar.  At the 12:00 mark athletes must empty the barbell. 

Other teammates may help change weights. Athletes may start with a loaded bar.

Score is total team weight of the 3 successful lifts (1 Snatch, 1 Clean and Jerk and 1 Clean).

 RX

For Time:

50 Toes To Bar

400 Meter Run Together

75 Front Squats 155/105

400 Meter Run Together

75 Front Squats 155/105

400 Meter Run Together

50 Toes To Bar

Masters

For Time:

50 Toes To Bar

400 Meter Run Together

75 Front Squats 135/95

400 Meter Run Together

75 Front Squats 135/955

400 Meter Run Together

50 Toes To Bar

Scaled

For Time:

50 Knee Ups

400 Meter Run Together

75 Front Squats 95/65

400 Meter Run Together

75 Front Squats 95/65

400 Meter Run Together

50 Knee Ups

At 3,2,1, go, Athletes will split up the 50 Toes to Bar however they would like.  At the completion of 50 Toes to Bar, the athletes will perform the 400 meter run together, once commpleting the run, the athletes will split up the 75 front squats however they would like.  At the completion of the 75 front squats, the athletes will perform another 400 meter run together.  the athletes will continue this flow throughout the rest of the workout.  Athletes can not begin the next movement untiil all 3 teammates are back from the run.  There is no tag requirment in splitting the reps. Score is the total time to complete the work.  12 Minute Time Cap. Any reps left uncompleted will be1second added to cap. No credit for partial run ( Every run is for reps). 1 athlete working, 2 Resting on the Toes to Bar/Knee Ups and Front Squats.