"Heather"

Athlete 1-

3 Rounds: 10 Toes to Bar and 7 Cleans

Athlete 2:

2 Rounds: 15 Burpee over Bar and 7 Cleans

Athlete 3:

1 Round: 30 Bike Calories and 7 Cleans

Remaining Time....

All Athletes Max Cleans

Time Cap: 10 minutes

Cleans: 85, 105, 135,

Max clean weight: 145

Rules:

• Each team picks which athlete lifts each bar and then all athletes lift the max clean weight at the end.

• This workout is completed in a waterfall style, meaning athlete 1 will finish all of their rounds before athlete 2 would go and so on for athlete 3.

• There is no work requirement on the max reps

• All cleans are from the ground

"Heather"

Athlete 1-

3 Rounds: 10 Butterfly Situps and 7 Cleans

Athlete 2:

2 Rounds: 15 Burpee over Bar and 7 Cleans

Athlete 3:

1 Round: 30 Bike Calories and 7 Cleans

Remaining Time....

All Athletes Max Cleans

Time Cap: 10mins

Cleans: 55, 65, 75,

Max Deadlift weight: 115

Rules:

• Each team picks which athlete lifts each bar and then all athletes lift the max clean weight at the end.

• This workout is completed in a waterfall style, meaning athlete 1 will finish all of their rounds before athlete 2 would go and so on for athlete 3.

• There is no work requirement on the max reps

"HOLLI”

Partner 1- Handstand Hold

Partner 2- Row calories

Partner 3 Thrusters

Score- thrusters x2 + row calories

Thrusters:

90- 35lbs

60- 65lbs

30- 85lbs

Max- 105lbs

Time Cap- 12 mins

Rules:

• Handstand determines the switch, one partner drops all partners must stop their movements

• Every athlete must do 1 rep every switch

• Handstand Hold, Row continue once the team reaches max reps at 105lbs

"HOLLI"

Partner 1- OH Barbell Hold (45)

Partner 2- Row Calories

Partner 3- Thrusters

Score- Row Calories + thrusters x2

Time Cap= 12 mins

Rules:

• OH Barbell hold goes below forehead cardio and thruster must stop.

• Each partner must do at least 1 rep at every switch

Thrusters:

90- 35lbs

60- 45 lbs

30-55lbs

MAX- 65lbs

Rules:

• Barbell determines the switch, one partner drops all partners must stop moving.

• Every athlete must do 1 rep every switch

• Barbell Hold, Row continue once the team reaches max reps at 65lbs

"LORI"

49 Ski Calories

49 Snatches (75lbs)

49 KB Swings (Full) (35lbs)

Every 3 minutes start at:

0:00- 9 Syncro Burpees

3:00- 9 Syncro Burpees

6:00- 9 Wall Walks (1 athlete working at a time, team total, no requirement for each athlete)

9:00- 9 Burpee over object

12:00- 9 Burpee over object

15:00- 9 Wall Walks

FOR TIME

"LORI"

49 Ski Calories

49 Snatches (55lbs)

49 KB Swings (Full)

Starting at 0:00 and Every 3 min 9 synchro burpees (total for team)

For Time

"I am powerful”

20 min Time cap to hit 1RM on the following lifts:

• Back Squat

• Deadlift

• Bench Press

Athletes MAY go in whatever order they would like to perform the lifts.

Athletes MUST let the judge know what weight they are putting on the bar before attempting the lift

Athletes MAY have help from their judge to add weight, strip weight.

Front Squat and Bench Press may go from the rack.

JUDGES NOTES / Movement Standards

This workout is 1RM of the following:

·         Deadlift

·         Back Squat

·         Bench Press

Rules:

You may do these lifts in any order.

Once you move on from a lift you may not go back to it.

You have to confirm weight with judge

You must show weight lifting on scoreboard for the weight to count

Only one bar per athlete.

As many attempts as you want but once you move on to the next movements you can’t go back.

You may go up and down in weight

Deadlift

·         The athlete will notify judge of weight for a scored attempt - judge will verify

·         The barbell starts on the floor horizontal to the athlete

·         A mixed grip or neutral grip are both authorized. Hands must not be inside of knees

·         The only stance allowed is a conventional stance roughly hip to shoulder width for feet. (Sumo is not allowed)

·         The movement begins with the athlete pulling the bar from the ground and finishes when the barbell has completed the range of motion from the floor to being steady at the top of the pull with knees and hips fully extended and shoulders behind the bar.

 Front Squat

·         The lifter shall face the front of the platform. The bar shall be held horizontally across the upper back, hands and fingers gripping the bar. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.

·          After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter the lifter must move backwards to establish the starting position.

·         When the lifter is motionless, erect (slight deviation is allowable) with knees locked the Judge will give the signal to begin the lift

·         The lift begins with the lifter bending the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees.

·         The athlete will then stand up and complete the lift by standing still with hips and knees locked, feet under hips and torse erect.

Bench Press

·         The bench shall be placed on the floor with the crown of the head facing inside of the rack. The Judge shall position Themselves  on the head side of the bench press rack.

·         The lifter must lie on their back with head, shoulders and buttocks in contact with the bench surface.

·          The feet must be flat on the floor (as flat as the shape of the shoe will allow).

·          hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip.

·         This position shall be maintained throughout the lift.

·         Foot movement is permissible but must remain flat on the platform.

·          To achieve firm footing the lifter may use flat surfaced plates, or blocks

·         After correctly positioning, the lifter may enlist the help of the spotter in removing the bar from the racks.

·          The use of the reverse grip is forbidden.

·         After removing the bar from the racks, with or without the help of the spotter / the lifter shall wait with straight arms elbows locked for judge to signal. The signal shall be given as soon as the lifter is motionless and the bar properly positioned.

·         After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar shall not touch the belt), hold it motionless, after which the Judge will signal the audible command “Press”. The lifter must then return the bar to straight arms’ length elbows locked.

·         When held motionless in this position the audible command “Rack” shall be given

·         If the bar is lowered to the belt or does not touch the chest or abdominal area, the Chief Referee´s command is “Rack”

·         The Lifter May arch their back but not so much that the shoulder blades leave the pad of the bench

Max Total LBS for Bench Press

"I am powerful”

• Deadlift

"I am Strong”

20 min Time cap to hit total weight on both complexes:

A.

3 cleans +

2 Front Squats +

1 Jerk

Athletes MAY go in whatever order they would like to perform the complexes.

Athletes MUST let the judge know what weight they are putting on the bar before attempting the lift

Athletes MAY have help from their judge to add weight, strip

In the complex the athlete can not:

• Let go of the barbell at any time

• Bounce the bar off the ground to complete lift

• One constant movement throughout complex

• Cleans may be hung after the first one.

JUDGES NOTES / Movement Standards

3 SNATCH DEADLIFTS

+

2 SNATCHES

+

1 Overhead Squat

Total lbs for complex