Mayhem & Massacre @ North Lee Fitness

5 Rounds For Time -

5 Barbell Clusters

5 Bar-Facing Burpees

Time Cap: 8 Minutes

RX: 135/95, Bar-Facing Burpee (two foot take off)

SX 115/75, Bar-Facing Burpee (step over is accepted)

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Movement Standards

➔ Cluster: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. Athletes will then complete a push press, or another form of shoulder to overhead. The clean, squat, and shoulder to overhead is complete in one swift movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Each rep must be cleaned.

➔ Bar-Facing Burpee: Athletes will start on one side of the barbell and perform a burpee facing the bar. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will jump over the bar with a two foot takeoff (step over is accepted for Scaled/Masters divisions). The athlete will then complete another burpee to continue onto the next rep.

5 Rounds For Time -

8 Barbell Clusters

8 Bar-Facing Burpees *

Time Cap: 10 Minutes

* Indicates synchro movement between both partners

RX: 135/95, Bar-Facing Burpee (two foot take off)

SX 115/75, Bar-Facing Burpee (step over is accepted)

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Team Workout Flow: The barbell clusters can be completed however the team decides to split it up. The bar-facing burpees are fully synchronized between both partners on the team.

Movement Standards

➔ Cluster: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. Athletes will then complete a push press, or another form of shoulder to overhead. The clean, squat, and shoulder to overhead is complete in one swift movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Each rep must be cleaned.

➔ Bar-Facing Burpee: Athletes will start on one side of the barbell and perform a burpee facing the bar. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will jump over the bar with a two foot takeoff (step over is accepted for Scaled/Masters divisions). The athlete will then complete another burpee to continue onto the next rep.

Work Up to the Heaviest Successful Complex -

2 Snatch

1 Hang Snatch

1 Overhead Squat

Time Cap: 8 Minutes

Score is the HEAVIEST SUCCESSFUL UNBROKEN COMPLEX for each athlete (if competing on a team)

Team Workout Flow: Teams share one barbell and will abide by the 8 minute time cap. Both of the heaviest successful lifts for teams will be added together for a final score.

Movement Standards

➔ The complex must be completed UNBROKEN, without dropping the bar. This is completed by the other partner, and they share a platform/area with their partner for the two floaters.

➔ Snatch: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from the ground to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

➔ Hang Snatch: Each rep starts from anywhere above the knee. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from anywhere above the knee to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

➔ Overhead Squat: Athletes will descend down into an overhead squat. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended in the standing position (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

AMRAP 8

30 Double-Unders or Single-Unders

10 Box Jump Overs

10 Single Dumbbell Devil's Press

RX: Double-Unders, Box Jump Overs (24"/20"), Dumbbell (50/35)

SX: Single-Unders, Box Step Overs (24"/20"), Dumbbell (35/20)

Score is TOTAL REPS COMPLETED in the AMRAP

Team Workout Flow: The workout is completed relay style between partners, the workout can be split however the team desires. No concurrent working between partners or it will be a no rep.

Movement Standards

➔ Double-Unders: The jump rope will pass under the athlete’s feet twice to complete each rep.

➔ Single-Unders: The jump rope will pass under the athlete’s feet once to complete each rep.

➔ Box Jump Over: Athletes will start on one side of the box, jump onto the box with both feet touching the box, and jump down to the opposite side of the box to complete the rep. The athlete does not have to stand on top of the box for the rep to count.

For Time -

30 Clean & Jerks

Every Minute on the Minute (Starting at 0:00) - Complete 5 Front Squats

Time Cap: 8 Minutes

RX: 135/95

SX: 115/75

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Movement Standards

➔ Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

➔ Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

➔ Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

For Time -

30 Clean & Jerks

Every Minute on the Minute (Starting at 0:00) - Complete 5 Front Squats

Time Cap: 10 Minutes

RX: 135/95

SX: 115/75

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Team Workout Flow: The clean & jerks are fully synchronized between both partners on the team. The front squats every minute on the minute can be completed however the team decides to split it up, only one athlete works at a time as they are NOT synchronized.

Movement Standards

➔ Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

➔ Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

➔ Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.