401 Fall Throwdown

Event 1: 10 min to establish 1 Rep Max Clean and Jerk

RUNNING SIMULTANEOUSLY WITH EVENT 1B

Score is the total of each athletes’ heaviest successful Clean and Jerk

• Any style of Clean will be allowed
• Any style of Jerk will be allowed
• Press-outs will be allowed 

GET THE BARBELL ON YOUR CHEST AND OVER YOUR HEAD! 

• Barbells start unloaded
• All lifts must be clipped
• Athletes may lift consecutively, or tag team, in any order they choose
• Athletes do NOT have to perform the same amount of lifts
• The barbell weight may go up and down as athletes choose
• Athletes may change weight for their partners 
  
  
• Flow: at the go signal, one athlete will start rowing and the other athlete will load the barbell for their first Clean and Jerk. From there, it is up to athletes when to switch and how to use their 10 minutes to get as heavy a lift as possible while accumulating as many calories as possible! 

Event 1B: 10 min AMRAP Row for Calories 

RUNNING SIMULTANEOUSLY WITH EVENT 1A

• Score is total calories accumulated in 10 minutes
• Athletes may tag team however they choose
• There is no minimum work requirement for either athlete

Flow: at the go signal, one athlete will start rowing and the other athlete will load the barbell for their first Clean and Jerk. From there, it is up to athletes when to switch and how to use their 10 minutes to get as heavy a lift as possible while accumulating as many calories as possible! 

Event 1: 10 min to establish 3 Rep Hang Snatch

RUNNING SIMULTANEOUSLY WITH EVENT 2B

Score is the total of each athletes’ heaviest successful 3 Rep Hang Snatch

• 3 Reps must be performed unbroken
• There is no partial credit for 1 or 2 lifts... Score is all 3 or nothing
• Athlete must Deadlift the barbell to establish the Hang for the first lift; it cannot come straight from the ground)
• Any style of Hang Snatch will be allowed (High Hang, Low Hang, anything above the ground)
• Athletes may Power, Squat, or Split Snatch
• Press-outs will be allowed 

GET THE BARBELL FROM YOUR HIPS TO OVERHEAD THREE TIMES! 

• Barbells start unloaded
• All lifts must be clipped
• Athletes may lift consecutively, or tag team, in any order they choose
• Athletes do NOT have to perform the same amount of lifts
• The barbell weight may go up and down as athletes choose
• Athletes may change weight for their partners 

Flow: at the go signal, one athlete will performing Burpee Facing Box Jumps and the other athlete will load the barbell for their first 3 Rep Hang Snatch attempt. From there, it is up to athletes when to switch and how to use their 10 minutes to get as heavy a 3-Rep as possible while accumulating as many Burpee Facing Box Jumps as possible! 

Event 2B: 10 min AMRAP Burpee Facing Box Jumps

RUNNING SIMULTANEOUSLY WITH EVENT 2A

• Score is total Burpees accumulated in 10 minutes
• Athletes may tag team however they choose
• There is no minimum work requirement for either athlete

• Rx: 24/20 height, 2 foot take-off, athletes may step or jump down
• Scaled & Masters: 24/20 height, athletes may jump step up to the box, athletes may step or jump down

Flow: at the go signal, one athlete will start performing Burpee Facing Box Jumps and the other athlete will load the barbell for their first 3-Rep Hang Snatch attempt. From there, it is up to athletes when to switch and how to use their 10 minutes to get as heavy a complex as possible while accumulating as many Burpee Facing Box Jumps as possible! 

All divisions will perform an AMRAP for 15 mintues, advancing through this movement series, spending 90 seconds at each station. The score is total accumulated reps.

• Athletes will perform their reps in a tag-team fashion, with one person working and one person resting.
• Athletes may transition however they choose.
• There is no minimum work requirement from either athlete at any station.

Rx:

0:00-1:30 AMRAP Wallballs 20/14
1:30-3:00 AMRAP Chest to Bar
3:00-4:30 AMRAP True North KB Swings 70/53
4:30-6:00 AMRAP Box Jump Overs 30/24
6:00-7:30 AMRAP Assault Bike
7:30-9:00 AMRAP Wallballs 20/14
9:00-10:30 AMRAP Toes to Bar
10:30-12:00 AMRAP KB Ground to Overhead 70/53
12:00-13:30 AMRAP DB Box Step Ups 50/35 
13:30-15:00 AMRAP Assault Bike

• True North KB Swings means the ball of the bell is pointing straight up in the air, with the athlete's arms completely extended.
• KB Ground to Overhead can be performed as a swing-style movement with two hands, or as a single-handed movement (a KB Snatch from the ground). If athletes Snatch, it is up to them when to switch hands; they do NOT have to be alternating. In either case, the KB must simply touch the ground on each rep and finish overhead. 
• DB Box Step Ups are with one DB, which can be held however the athletes choose. 

Scaled and Masters:

0:00-1:30 AMRAP Wallballs (see weight below)
1:30-3:00 AMRAP Barbell Bicep Curls 65/45
3:00-4:30 AMRAP True North KB Swings 53/35
4:30-6:00 AMRAP Box Jump OR Step Overs 24/20
6:00-7:30 AMRAP Assault Bike
7:30-9:00 AMRAP Wallballs (see weight below)
9:00-10:30 AMRAP Hanging Abs (see below)
10:30-12:00 AMRAP KB Ground to Overhead 53/35
12:00-13:30 AMRAP DB Box Step Ups 35/25 
13:30-15:00 AMRAP Assault Bike

• For the Wallballs:
  • Scaled will use 14/10
  • Masters will use  20/14
• The bicep curls will be performed with the working athlete standing tall with their back and butt touchin the rig with their ankles under their hips (standing straight up). Athletes must use a reverse grip; no Clean grip will count. Each rep begins with the barbell touching the athlete's thighs and finish when the barbell touches their chest, without their back or butt having ever lost contact with the rig. 
• For the Hanging Abs:
  • Scaled will perform hanging knee raises. From the profile, the knee must clearly pass higher than the hip joint.
  • Masters will performed a half ROM Toes to Bar. From the profile, the ankle must clearly pass higher than the hip joint. 

You'll see

You'll see.