Dewey Beach Championship 2017: Starboard Summer Slam

The Lift Off Ladder score "The Lift Off Ladder" This WOD is going to be an EMOM style ladder with men performing the Snatch and Women performing the Clean. There will be a single file line of weights for males and females. The ladder will be continuous through all heats. On minute one, one male will complete as many reps as possible on the first step of the snatch ladder. On minute two one female will complete the first section of the clean latter. On minute three, the second male partner will start on the first round of the latter while the first male partner starts the second round, minute four the second female will start on the first round of the latter while the first female starts on the second round. Each teammate will lift every other minute until the reps can no longer be completed in that minute, or the latter is completed. Each lift must start from the ground. Snatches must finish with knees, hips and elbows locked out with bar stacked over the center of the body. Cleans must finish with knees and hips fully locked out and the barbell in the front rack position with elbows clearly in front of the bar. Mens Weights - Min 1 - 10 @ 95# Min 3 - 8 @ 115# Min 5 - 6 @ 135# Min 7 - 4 @ 185# Min 9 - 2 @ 205# Min 11 - AMRAP @ 225# Women Weights - Min 2 - 10 @ 75# Min 4 - 8 @ 95# Min 6 - 6 @ 115# Min 8 - 4 @ 135# Min 10 - 2 @ 155# Min 12 - AMRAP @ 175#

3 Rounds IN 3 MINUTES COMPLETE 50 Cals on Assault Bike THEN Max DB Snatches 50/35 This workout will be three, three minute rounds. There will be no transition between rounds. At the top of each three minute round teams will complete 50 Assault Bike Cals. With the remaining time of the round teams will complete as many DB Snatches as possible. Score will be total DB Snatch reps. One teammate may perform DB Snatches at a time. Teammates may switch at any point. DB Snatches: Each rep must start from the ground, and finish with the hips and knees fully extended and the elbow locked out overhead. DB must be stacked over hips and knees to finish the rep.

10 Minute Time Cap 30-20-10 Synchronized Thrusters 95/65 Synchronized Burpees With remaining time, AMRAP Clusters 135/95 Teams will get 10 minutes to complete the 30-20-10 rep scheme. With the remaining time, teams will complete as many reps as possible of Clusters. The 30-20-10 will also be synchronized with one male and one female partner working together. For all synchronized reps, athletes must start each rep at the same time and finish each rep at the same time. If an athlete beats another to the top of the movement, that will be allowed. However, they must again, descend at the same time. Teammates may sub out at any point. With remaining time, teams will complete as many clusters as possible. Only one person may work at time on the clusters. Scoring: The 30-20-10 and clusters will be scored as two separate events (Part A and Part B). Teams will receive a one second penalty for each rep not completed within the time cap. Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended. NO jerking will be allowed. Burpees: The athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same time. Clusters: Same as the thrusters but each rep must start from the ground.

See description in WOD#3 (Part A)