Plight of the Patriot

WORKOUT DESCRIPTION
Rx
3 Rounds:
300 Meter Run (Together)
80 Wall Balls (20/14)
40 Box Jump Overs (24"/20")

Time cap: 18 minutes

Scaled
3 Rounds:
300 Meter Run (Together)
60 Wall Balls (14/10)
30 Box Jump or Step Overs (24"/20")

Time cap: 18 minutes

FLOW
At the start of the clock, both athletes will leave their starting mat and exit the gym through the garage door. Athletes will run the 300m loop together and finish the run by entering the gym's front door and returning to their starting mat before beginning wall balls. Both athletes must run to the rig before one athlete begins the wall balls.

With only one athlete performing wall balls at a time, athletes may partition the reps as desired. Once finished with all reps, the team moves on to their box jump/step overs. When performing the Box Jump/Step Overs, athletes may choose to face the box or move laterally. The repetition is complete when the athlete lands on the opposing side of the box. Athletes may jump entirely over the box.

After the final box jump over, the team will return to their starting mat and begin the run for the following round.

The workout is finished when the final box jump/step over is completed and both athletes have returned to the mat.

SCORING
This workout is scored as the time it takes the team to finish the prescribed repetitions.

If a team is unable to complete the workout under the 18-minute time cap, the team's score is +:01 per remaing rep to the total time cap of 18:00. (i.e. if 22 reps remain, :22 + 18:00 = 18:22)


MOVEMENT STANDRARDS

Wall Ball
For the Wall Balls, the athlete must start with the ball at a dead stop on the ground. The athlete must pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target. Each repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to the specific target height. If the athlete’s hip does not break parallel, or the ball does not touch the target, that rep will not be counted.

The athlete may then catch the ball and perform multiple reps if they so choose.

Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set. Similarly, athletes may not "pass" the ball by having the working athlete exit the workout space after throwing a final rep and then having the next athlete receive the ball from the target before it hits the ground.

Box Jump/Step Overs
Athletes are allowed to finish each rep with a staggered landing but must leave the floor with a two-foot take off. Jumping or stepping entirely over the box is allowed. This movement may be performed laterally.

Rx
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (155/105)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (135/85)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

Scaled
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (105/75)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (75/55)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

FLOW
For this workout, there are 4 separately scored events. At the start of the clock, athletes will be on opposing sides of a barbell, facing each other. For 2 minutes and 30 seconds, athletes will complete as many synchronized bar facing burpees as possible. At the end of the clock, there will be a 30 second rest period. On a new 2:30 clock, athletes will complete as many Clean and Jerks as possible. Athletes may perform any variation of the Clean and Jerk (i.e. squat, power, push, split, etc.). Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period. During this 30-second period, the team must undo the clip, outer bumper plate, and return the clip to prepare for the Snatches. On a new 2:30 clock, athletes will will complete as many Snatches as possible. Athletes may perform any variation of the Snatch (i.e. squat, power, muscle, split, etc.) Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period to make your way to the rower. The judge will have the Display Monitor ready for you to countdown from 2000m to 0m. For the 2k row, athletes may trade out as desired, with the damper set to any number you wish. Athletes may adjust foot straps, damper, etc. throughout the workout as desired but may not touch the monitor at any time.

SCORING
This workout has 4 scored compononents:
Total Burpees
Total Clean and Jerks
Total Snatches
Row Time

For the row, there is a time cap of 9 minutes. If a team fails to complete the workout under the time cap, the score will be 9:00 +:01 for every meter that was remaining. (i.e. if a team has 125 meters remaining, their score is 11:05)

MOVEMENT STANDRARDS

Synchronized Bar Facing Burpees
For the Synchronized Bar Facing Burpees, athletes must have chest and thighs on the floor at the same time. Athletes, in all divisions, may choose to step or jump away from the floor but must jump over the bar. Similarly, the jump over the bar must by synchronized as well. Athletes will be on opposing sides of the barbell and will cross over the bar and pass each other to reach the other side. A no-rep will be called if either or both athletes fail to meet the standard of chest and thighs to the floor, lying perpindicular to the bar, or failing to meet synchronicity. If a no-rep occurs, both athletes must return to the side of the bar that the no-rep occured and reperform the movement.

Clean and Jerk
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Power and Squat variations are both permitted. Any variation of shoulder to overhead is also permitted (i.e. strict press, push press, push jerk, split jerk, squat jerk, etc.) as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

Snatch
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Muscle, Power, Split and Squat variations are all permitted as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

2k Row
The judge will assist in monitor setup

Rx
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (155/105)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (135/85)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

Scaled
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (105/75)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (75/55)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

FLOW
For this workout, there are 4 separately scored events. At the start of the clock, athletes will be on opposing sides of a barbell, facing each other. For 2 minutes and 30 seconds, athletes will complete as many synchronized bar facing burpees as possible. At the end of the clock, there will be a 30 second rest period. On a new 2:30 clock, athletes will complete as many Clean and Jerks as possible. Athletes may perform any variation of the Clean and Jerk (i.e. squat, power, push, split, etc.). Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period. During this 30-second period, the team must undo the clip, outer bumper plate, and return the clip to prepare for the Snatches. On a new 2:30 clock, athletes will will complete as many Snatches as possible. Athletes may perform any variation of the Snatch (i.e. squat, power, muscle, split, etc.) Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period to make your way to the rower. The judge will have the Display Monitor ready for you to countdown from 2000m to 0m. For the 2k row, athletes may trade out as desired, with the damper set to any number you wish. Athletes may adjust foot straps, damper, etc. throughout the workout as desired but may not touch the monitor at any time.

SCORING
This workout has 4 scored compononents:
Total Burpees
Total Clean and Jerks
Total Snatches
Row Time

For the row, there is a time cap of 9 minutes. If a team fails to complete the workout under the time cap, the score will be 9:00 +:01 for every meter that was remaining. (i.e. if a team has 125 meters remaining, their score is 11:05)

MOVEMENT STANDRARDS

Synchronized Bar Facing Burpees
For the Synchronized Bar Facing Burpees, athletes must have chest and thighs on the floor at the same time. Athletes, in all divisions, may choose to step or jump away from the floor but must jump over the bar. Similarly, the jump over the bar must by synchronized as well. Athletes will be on opposing sides of the barbell and will cross over the bar and pass each other to reach the other side. A no-rep will be called if either or both athletes fail to meet the standard of chest and thighs to the floor, lying perpindicular to the bar, or failing to meet synchronicity. If a no-rep occurs, both athletes must return to the side of the bar that the no-rep occured and reperform the movement.

Clean and Jerk
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Power and Squat variations are both permitted. Any variation of shoulder to overhead is also permitted (i.e. strict press, push press, push jerk, split jerk, squat jerk, etc.) as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

Snatch
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Muscle, Power, Split and Squat variations are all permitted as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

2k Row
The judge will assist in monitor setup

Rx
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (155/105)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (135/85)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

Scaled
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (105/75)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (75/55)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

FLOW
For this workout, there are 4 separately scored events. At the start of the clock, athletes will be on opposing sides of a barbell, facing each other. For 2 minutes and 30 seconds, athletes will complete as many synchronized bar facing burpees as possible. At the end of the clock, there will be a 30 second rest period. On a new 2:30 clock, athletes will complete as many Clean and Jerks as possible. Athletes may perform any variation of the Clean and Jerk (i.e. squat, power, push, split, etc.). Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period. During this 30-second period, the team must undo the clip, outer bumper plate, and return the clip to prepare for the Snatches. On a new 2:30 clock, athletes will will complete as many Snatches as possible. Athletes may perform any variation of the Snatch (i.e. squat, power, muscle, split, etc.) Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period to make your way to the rower. The judge will have the Display Monitor ready for you to countdown from 2000m to 0m. For the 2k row, athletes may trade out as desired, with the damper set to any number you wish. Athletes may adjust foot straps, damper, etc. throughout the workout as desired but may not touch the monitor at any time.

SCORING
This workout has 4 scored compononents:
Total Burpees
Total Clean and Jerks
Total Snatches
Row Time

For the row, there is a time cap of 9 minutes. If a team fails to complete the workout under the time cap, the score will be 9:00 +:01 for every meter that was remaining. (i.e. if a team has 125 meters remaining, their score is 11:05)

MOVEMENT STANDRARDS

Synchronized Bar Facing Burpees
For the Synchronized Bar Facing Burpees, athletes must have chest and thighs on the floor at the same time. Athletes, in all divisions, may choose to step or jump away from the floor but must jump over the bar. Similarly, the jump over the bar must by synchronized as well. Athletes will be on opposing sides of the barbell and will cross over the bar and pass each other to reach the other side. A no-rep will be called if either or both athletes fail to meet the standard of chest and thighs to the floor, lying perpindicular to the bar, or failing to meet synchronicity. If a no-rep occurs, both athletes must return to the side of the bar that the no-rep occured and reperform the movement.

Clean and Jerk
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Power and Squat variations are both permitted. Any variation of shoulder to overhead is also permitted (i.e. strict press, push press, push jerk, split jerk, squat jerk, etc.) as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

Snatch
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Muscle, Power, Split and Squat variations are all permitted as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

2k Row
The judge will assist in monitor setup

Rx
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (155/105)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (135/85)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

Scaled
AMRAP 2:30
Max Synchronized Bar Facing Burpees

Rest 30 Seconds

AMRAP 2:30
Max Clean and Jerks (105/75)

Rest 30 Seconds

AMRAP 2:30
Max Snatches (75/55)

Rest 30 Seconds

For Time: (Time Cap: 9 Minutes)
2k Row

FLOW
For this workout, there are 4 separately scored events. At the start of the clock, athletes will be on opposing sides of a barbell, facing each other. For 2 minutes and 30 seconds, athletes will complete as many synchronized bar facing burpees as possible. At the end of the clock, there will be a 30 second rest period. On a new 2:30 clock, athletes will complete as many Clean and Jerks as possible. Athletes may perform any variation of the Clean and Jerk (i.e. squat, power, push, split, etc.). Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period. During this 30-second period, the team must undo the clip, outer bumper plate, and return the clip to prepare for the Snatches. On a new 2:30 clock, athletes will will complete as many Snatches as possible. Athletes may perform any variation of the Snatch (i.e. squat, power, muscle, split, etc.) Repetitions may be split in any way amongst the team. At the end of the clock, there will be a 30 second rest period to make your way to the rower. The judge will have the Display Monitor ready for you to countdown from 2000m to 0m. For the 2k row, athletes may trade out as desired, with the damper set to any number you wish. Athletes may adjust foot straps, damper, etc. throughout the workout as desired but may not touch the monitor at any time.

SCORING
This workout has 4 scored compononents:
Total Burpees
Total Clean and Jerks
Total Snatches
Row Time

For the row, there is a time cap of 9 minutes. If a team fails to complete the workout under the time cap, the score will be 9:00 +:01 for every meter that was remaining. (i.e. if a team has 125 meters remaining, their score is 11:05)

MOVEMENT STANDRARDS

Synchronized Bar Facing Burpees
For the Synchronized Bar Facing Burpees, athletes must have chest and thighs on the floor at the same time. Athletes, in all divisions, may choose to step or jump away from the floor but must jump over the bar. Similarly, the jump over the bar must by synchronized as well. Athletes will be on opposing sides of the barbell and will cross over the bar and pass each other to reach the other side. A no-rep will be called if either or both athletes fail to meet the standard of chest and thighs to the floor, lying perpindicular to the bar, or failing to meet synchronicity. If a no-rep occurs, both athletes must return to the side of the bar that the no-rep occured and reperform the movement.

Clean and Jerk
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Power and Squat variations are both permitted. Any variation of shoulder to overhead is also permitted (i.e. strict press, push press, push jerk, split jerk, squat jerk, etc.) as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

Snatch
Athletes may perform any variation of the lift as long as the barbell comes from the floor (example: Hang lifts will not be permitted). Muscle, Power, Split and Squat variations are all permitted as long as the barbell is stood up with full arm, leg, and hip extension at the end of the lift.

2k Row
The judge will assist in monitor setup

Rx
For Time:
100 Double Unders
50 Alternating Hang Dumbbell Snatches (50/35)
5 Rope Climbs

Scaled
For Time:
100 Single Unders
50 Alternating Hang Dumbbell Snatches (35/20)
2 Rope Climbs

FLOW
For this workout, there are 2 separately scored events. At the start of the clock, Athlete (A) will perform 100 repetitions with the jump rope. Upon completion, they will deadlift the dumbbell to establish the hang position, and begin 50 alternating hang dumbbell snatches. After rep 50, they will perform 5 rope climbs. There is a 5-minute time cap for this individual-styled workout. After the 5:00 clock, there will be a 2:00 reset for athletes to change places on the floor (from workout area to the starting mat and vice versa). Athlete (B) will now perform the same workout.

SCORING
This workout is scored as two separate events. The tiebreaker is the time elapsed after completing the 50 dumbbell snatches.

Note for Scaled Athletes:
If unable to complete rope climbs, your tiebreaker is what the clock reads after the 50th snatch. However, just 1 rope climb may jump you several places on the overall leaderboard.

For the row, there is a time cap of 9 minutes. If a team fails to complete the workout under the time cap, the score will be 9:00 +:01 for every meter that was remaining. (i.e. if a team has 125 meters remaining, their score is 11:05)

MOVEMENT STANDRARDS

Alternating Hang Dumbbell Snatches
The dumbbell must first be deadlifted at the start of any set to establish the hang position. Athletes may perform muscle, power, or squat snatches as long as the repetition ends with full lockout at the end of the movement. Athletes may alternate hands above eye level.

Rope Climbs
Any wrap/style of climbing is allowed. The repetition is complete after the athlete touches above the black circle and returns to the ground. Legless rope climbs are permitted.

Rx
For Time:
100 Double Unders
50 Alternating Hang Dumbbell Snatches (50/35)
5 Rope Climbs

Scaled
For Time:
100 Single Unders
50 Alternating Hang Dumbbell Snatches (35/20)
2 Rope Climbs