GRAFT Same Sex 3's

9MIN AMRAP:

15 CLEANS @40/30KG 
12 BOX STEP UPS @ 24”/ 20”
9 BANDED PULL UP @M = GREEN/ F= GREEN + BLACK

Flow
*Barbell, Box and Rig at one end of lane. And all athletes at the barrier end of the lane.
*At 3,2,1 GO!! One athlete runs out to barbell and start to perform cleans etc..
*Remaining athletes will stay at the barrier end until tagged in.
*work can be split however needed in the order written but athletes must tag each other in at the barrier end of the lane.

SCORE = The total number of reps performed in the 9min.

MOVEMENT STANDARDS

Cleans:
This is a regular BB clean. These can be muscle/ power or squat clean reps. The rep starts with the BB on the floor, and a rep is credited when the athlete is at full extension of knees and hips with contact of the BB on the shoulders and elbows in front of the BB in the front rack position.

Box Step Up:
With the athlete starting on the floor the rep is credited when both feet have Stepped up onto the box, and they are at full extension with knee and hips locked out and should over the hips. The Athlete may step or jump down onto the floor to start the next rep. There is no requirement to alternate the legs from rep to rep.

Banded  Pull Ups:
Athletes must start under the bar with arms at full extension. And feet in the band. The rep is credited when the athletes chin is shown clearly over the bar. Each rep must return back to full extension of the arms. Partners can assist each other getting into the bands.

EVERY 4MIN FOR 12MIN (3 RDS)

12 WORM DEADLIFTS @85/60KG
9  DOUBLE DB DEVILS PRESS @2 X 15/ 10KG
12 AB-MATT SIT UPS
9 SYNCHRO BURPEE OVER WORM
MAX REP – ASSAULT BIKE CALS

*NO REST BETWEEN SETS.*

Flow
*Athletes can start stood next to the worm. (2 Athletes)
*Non working athlete can stand wherever needed in their lane.
*At 3,2,1, GO! Athletes will pick up the worm and start to perform Worm Deadlifts.
*After lunges Athletes will continue to work through Dumbbell hang Clean & Press and Ab-Matt Sit Ups , splitting work however needed in the order of it being written.
*Once Ab-Matt Sit Ups are completed, 2 athletes will start on synchro burpees over the worm with each athlete starting on opposite sides of the worm facing each other.
*After the burpees are done, in the remaining time of the 4min window, athletes will begin to accumulate as many calories as possible on the assault bike in the time remaining.
*Athletes here can switch out whenever needed.
*At 4 / 8min the next set will start immediately.

SCORE = Total Reps completed in across the 3 sets, including the other movements.

MOVEMENT STANDARDS

Worm Deadlifts:
2 Athletes will work on the worm together to perform these reps. Both athletes must be on the same side of the worm. Athletes must be facing the same way as each other.
Both athletes finish each rep stood at full extension with the knees and hips locked out. There is NO requirement  to hold the worm the same as each other but athletes CANNOT use the straps of the worm to assist lifting it at any point.

Double DB Devils Press:
Reps start with both heads of each DB on the floor and the athletes hand on the DB handles. The athletes chest and thighs must also be on the floor. Athletes CANNOT rest their chest on top of the DBs. Athletes then perform the rep with hips and knees remaining locked out whilst the DBs move into an overhead position in one fluid movement. The DBs CANNOT make contact with any other part of the body once they are off the ground. The athlete CANNOT perform a Jerk style rep with a Re-bend of the knees as the DBs move overhead. A rep is credited when the Athlete is clearly under control with DBs overhead and hips and knees are locked out.

Ab-Matt Sit Ups:
The athlete must start each rep with the hands touching the ground behind the head. A rep is credited when the athlete physically touches the GROUND INFRONT of their toes. If the athlete only touches their own feet, a NO REP will be given.

Synchro Burpees Over the Worm:
Athletes must start on opposite sides of the worm facing each other and perform the reps laterally to the worm. Reps start with both athletes chest and thighs on the ground at the same time. A rep is credited when both athletes have jumped over the worm and landed on the other side. The athlete must have both feet in the air throughout the jump portion of the rep. If any part of the Athlete touches the worm whilst jumping over the worm, a NO REP will be credited. If athletes perform a rep before being synchronized on the floor with each other, a NO REP will be credited.

Assault Bike Cals:
Tick over of calories after the time is up will be credited towards the final score.

0:00 – 4:00
WORKOUT 3A

FOR TIME - 1 RD EACH (YGIG):
50 JUMP TO LIFTING PADS
 10 HANG SNATCH  @30/20KG
*TAG PARTNER IN*

-THEN-

4:00 – 12:00
WORKOUT 3B.

EST A MAX COMBINED LOAD OF:
2 HANG SNATCH

Flow
*Part A is a sprint event with all three athletes starting at the barrier end. On the sound of 3,2,1, Go! The first Athlete will run out into the lane and perform 40 single skips & 10 Hang snatches as fast as possible.
*On completion of 10 snatches the athlete will run back and tag the next one in and they will repeat the process. And so on with the third athlete.
*Once the 3rd athlete has completed the 10 hang snatches, a score of time will be taken.
*Score is taken after the last snatch is completed.
*If part A is completed before 4:00min, the Team can move up to the barbell and preload the weights onto the barbell before Part B starts. Otherwise, Part B starts with an empty BB.
*If part A isn't completed within 4:00min, the score will be the total number of reps completed.
*Part B will start at 4:00min, in any order athletes will perform 2 Snatches from the hang position, this means the bar MUST stay above the knee as the athlete starts the lift.
*Athletes do NOT have to lift in a particular order. NOT all athletes have to make a lift.
*Each rep must be made consecutively without the bar touching the ground or going below the knee.
*Any bars that are off the ground or in motion at 12:00 can complete their attempts at that lift and if successful will be counted.

SCORE
Part A = Time completed/ reps completed in 4min.

Part B = Total Load added from all successful final attempts.

 
MOVEMENT STANDARDS

Jump to Lifting Pad:
Using the lifting crash pads that will be placed in the lanes for this workout. A rep is completed with both feet landing on the pad and back to the floor. There is NO requirement to stand tall on top of the pad.

Hang Snatch:
At the start of each rep, the athlete must bring the bar off the ground to full extension and then initiate a hang position. The bar must stay above the knee throughout any portion of the movement. The athlete can perform a hang muscle, hang power, or hang squat snatch to complete the reps. The rep is credited when the athlete is fully locked out and in control of the BB over the plane of the hips and knees.

0:00 – 4:00
WORKOUT 3A

FOR TIME - 1 RD EACH (YGIG):
50 JUMP TO LIFTING PADS
 10 HANG SNATCH  @30/20KG
*TAG PARTNER IN*

-THEN-

4:00 – 12:00
WORKOUT 3B.

EST A MAX COMBINED LOAD OF:
2 HANG SNATCH

Flow
*Part A is a sprint event with all three athletes starting at the barrier end. On the sound of 3,2,1, Go! The first Athlete will run out into the lane and perform 40 single skips & 10 Hang snatches as fast as possible.
*On completion of 10 snatches the athlete will run back and tag the next one in and they will repeat the process. And so on with the third athlete.
*Once the 3rd athlete has completed the 10 hang snatches, a score of time will be taken.
*Score is taken after the last snatch is completed.
*If part A is completed before 4:00min, the Team can move up to the barbell and preload the weights onto the barbell before Part B starts. Otherwise, Part B starts with an empty BB.
*If part A isn't completed within 4:00min, the score will be the total number of reps completed.
*Part B will start at 4:00min, in any order athletes will perform 2 Snatches from the hang position, this means the bar MUST stay above the knee as the athlete starts the lift.
*Athletes do NOT have to lift in a particular order. NOT all athletes have to make a lift.
*Each rep must be made consecutively without the bar touching the ground or going below the knee.
*Any bars that are off the ground or in motion at 12:00 can complete their attempts at that lift and if successful will be counted.

SCORE
Part A = Time completed/ reps completed in 4min.

Part B = Total Load added from all successful final attempts.

 
MOVEMENT STANDARDS

Jump to Lifting Pad:
Using the lifting crash pads that will be placed in the lanes for this workout. A rep is completed with both feet landing on the pad and back to the floor. There is NO requirement to stand tall on top of the pad.

Hang Snatch:
At the start of each rep, the athlete must bring the bar off the ground to full extension and then initiate a hang position. The bar must stay above the knee throughout any portion of the movement. The athlete can perform a hang muscle, hang power, or hang squat snatch to complete the reps. The rep is credited when the athlete is fully locked out and in control of the BB over the plane of the hips and knees.

FOR TIME: 15MIN CAP

12 SANDBAG SQUATS @ 50/30kg
10/ 8 CAL ROW
18 SYNCHRO ALT DB SNATCH @ 1 X15/10KG (ALL 3 ATHLETES)
12 SANDBAG SQUATS @ 50/30kg
10/ 8 CAL ROW
12 SYNCHRO DB THRUSTERS @ 1 X 15/10KG (1 ATHLETE = 1 DB, 1 ATHLETE 2 DBs)
12 SANDBAG SQUATS @ 50/30kg
10/ 8 CAL ROW
6 DOUBLE DB CLUSTERS @ 2 X 15/ 10KG

Flow

*This workout is performed for time, completing as much of the work as possible in 10min or less.
*Teams will start at the barrier end, at the 3,2,1 GO! The team will make their way out to the Sandbag and start their first rep.
*Before all sandbag reps are completed the first athlete to start with the Rower cals can be waiting on the rower.
*This athlete can get a signal from the judge saying all sandbag reps are completed and start the rowing cals. THERE IS NO NEED TO TAG!
*Once the rowing is completed, all 3 athletes will perform 18 Alt DB Snatches synchronised together.
*If any athlete drops their DB the rep will NOT count and they will be asked to perform another rep in synchro.
*After the snatches are completed the team will there proceed to the next set of sandbag reps and Cals on the rower.
*This time Only 2 Athletes perform the reps in synchronization.
*1 Athlete will have 1 DB, and 1 Athlete will have 2 DBs and they will perform 12 synchro thrusters, synchronized at the top of the rep.
*Athletes can switch on the DBs whenever needed.
*After 12 reps are completed work goes back to the sandbag and rower and finally 1 athlete will finish with 6 DB clusters with 2 DBs, the athletes can switch whos' on the DBs whenever needed.
*STILL NO DROPPING DBs!!.
*Once the reps are complete, finish by all 3 athletes getting over the line.

SCORE

Score = Time the team crosses the line after all the work has been completed.

 
MOVEMENT STANDARDS

Sandbag Squat:
Athletes can hold the bag any which way, bearhug, on the shoulder or across the back of the shoulders if possible. The athletes' hips must pass clearly below the top of the knee and then return to full extension with hips and knees fully locked out. The athlete can switch grip at any point and if possible, squat clean the first rep.

Row Calories:
The athlete must remain seated on the rower until the desired calories are displayed on the screen. The monitors MUST be at zero for each set of calories. Any athlete can assist to reset the monitor.

Alt DB Snatch:
Both heads of the DB must touch the floor, and the DB must travel into an overhead position in one fluid motion. The DB CANNOT contact the should whilst lifting the DB into an overhead position. A rep is credited when the DB is under control in an overhead position and the athlete is at full extension with knees and hips fully locked out. The athlete MUST alternate the arms. The athletes non-working arm CANNOT touch the body at any point throughout the reps. If a no rep is credited on one arm a synchronized rep must be completed on that arm before continuing. Synchronization is with all 3 athletes locked out overhead together.

DB Thrusters:
Reps start with the athlete resting 1or 2 DB heads on their shoulders. The athlete then performs a squat with hips clearly below the top of the knees. The athlete must then pass through full extenion of the hips and knees and press the DB / DBs overhead in one motion. A NO REP will be given for any jerk style rep or a rebend of the knee before the DB/ DBs are locked out over head. Synchronization is with both athletes in a locked-out position overhead.

Double DB Clusters:
Athletes start by touching one head of each DB to the ground and bringing the DBs to contact the shoulders in a front rack position The athlete during this motion or after this motion must perform a squat with hips clearly below the crease of the hips. From the bottom of the squat the athlete must stand and press the DBs over head in one fluid motion. The athlete cannot perform a jerk style rep or a rebend of the knees before the athlete has locked the weight out over head.