DeSoto Throwdown

Athlete 1:
From 0:00 - 3:00,
Establish a Max:
Snatch + Hang Snatch

Athlete 2:
From 3:00 - 6:00,
Establish a Max:
Snatch + Hang Snatch

Athlete 3:
From 6:00 - 9:00,
Establish a Max:
Snatch + Hang Snatch

All Athletes may assist in loading the barbell, but only 1 athlete may lift within each 3-minute window.

NOTES
The workout begins with an empty barbell and plates on the floor. All three teammates will begin on the competition floor, but may not touch any of the equipment prior to the start of the workout. At the call of “3, 2, 1 ... go,” all athletes may begin loading the barbell. Athlete 1 may make as many attempts as they would like within their 3-minute window. If an athlete begins the complex prior to the expiration of their window, he or she will be allowed to continue and the lift will count if it is successfully completed. The second athletes window will start at the 3-minute mark, and again all athletes may assist in adjusting the weight of the barbell. In the final 3 minutes, the third athlete will establish their heaviest complex. Judges will record only successfully completed barbell complexes, and only the highest single attempt by each athlete will count toward the team’s score. The team’s score will be the combined weight (in pounds) of each athlete’s best individual attempt at the barbell complex.

For Time:
135 Double-under
120 Deadlift
105 Double-under
90 Hang Power Clean
75 Double-under
60 Shoulder-to-Overhead
45 Double-under

*Time Cap: 20 Minutes

Rx Men use a 155-lb barbell
Rx Women use a 105-lb barbell
Scaled Men use a 115-lb barbell
Scaled Women use a 75-lb barbell

Teams in the Scaled Division will perform Sinlge-unders in place of the Double-unders

NOTES
The workout begins with all three teammates standing behind the start line. At the call of “3, 2, 1 ... go,” one athlete may move onto the competition floor to start the workout. At any point, the first athlete may tag in either of the other two athletes. There is no minimum or maximum work requirement, and teammates may rotate in any order they choose. Athletes may swap at any point as long as a ‘tag-in’ takes place. All non-working athletes must remain behind the start line. Teams will work their way through 135 Double-unders, 120 Deadlifts, 105 Double-unders, 90 Hang Power Cleans, 75 Double-unders, 60 Shoulder-to-Overheads, and 45 Double-unders. Athletes will take their own jump rope onto the competition floor, and will take it with them when they leave the competition floor.

AMRAP in 10 Minutes:
50 Synchro Bar-Facing Burpee
100 Synchro Wall-Ball Shot
Max Calorie Row in remaining time

All 3 athlete work at the same time on the Bar-Facing Burpees.

Just 2 athletes work at a time on the Wall-Ball Shots.

Only 1 athlete works at a time on the Calorie Row.

Rx Men throw a 20-lb. Ball to a 10-ft. Target.
Rx Women throw a 14-lb. Ball to a 9-ft. Target.
Scaled Men throw a 14-lb. Ball to a 10-ft. Target.
Scaled Women throw a 10-lb. Ball to a 9-ft. Target.

14-in. parallettes will be used for the Bar Facing-Burpees.

NOTES

The workout begins with all three teammates standing behind the start line. At the call of “3, 2, 1 ... go,” all athletes may advance to the competition floor. All three athletes will begin performing synchronized Bar-Facing Burpees. After 50 reps, two athletes will move to the wall and begin performing synchronized Wall-Ball Shots while the third athlete rests. The third athlete may swap with either of the other two athletes at any point. There is no minimum or maximum work requirement (i.e. athletes can swap as frequently as they would like or not at all). After 100 reps, one athlete may advance to the rower. Like the Wall-Ball Shots, there is no minimum or maximum work requirement. It is not required that every athlete row. The workout is over when the timer hits 10:00. The team's score is the number of reps completed within the 10 minutes. The number of calories displayed on the monitor at 10:00 is what goes towards the team’s score. If the monitor ticks over after the time cap, those calories will not count.

Athlete 1:
18-15-12 reps of:
Double Dumbbell Clean
Toes-to-Bar // Hanging Knee-Raise

Athlete 2:
15-12-9 reps of:
Double Dumbbell Thruster
Chest-to-Bar // Jumping Chin-over-Bar

Athlete 3:
12-9-6 reps of:
Double Dumbbell Snatch
Bar Muscle-up // Chin-over-Bar Pull-up

*Time Cap: 15 Minutes

Rx Men use two 50-lb. Dumbbells
Rx Women use two 35-lb. Dumbbells
Scaled Men use two 35-lb. Dumbbells
Scaled Women use two 20-lb. Dumbbells

Teams in the Scaled Division will perform
• Hanging Knee-Raises in place of Toes-to-Bar,
• Jumping Chin-over-Bar Pull-ups in place of Chest-to-Bar, and
• Chin-over-Bar Pull-ups in place of Bar Muscle-ups.

NOTES
The workout begins with all three teammates standing behind the start line. At the call of “3, 2, 1 ... go,” Athlete 1 will move to the dumbbells and begin the Double Dumbbell Cleans. After 18 reps are complete, the Athlete 1 will move to the pull-up bar to begin the Toes-to-Bars. After 18 reps, Athlete 1 will run back to the start line to ‘tag-in’ Athlete 2.
Athlete 2 will complete 15 Double Dumbbell Thrusters and 15 Chest-to-Bars, and
Athlete 3 will complete 12 Double Dumbbell Snatches and 12 Bar Muscle-ups.

In the second round,
• Athlete 1 will complete 15 Double Dumbbell Cleans and 15 Toes-to-Bars,
• Athlete 2 will complete 12 Double Dumbbell Thrusters and 12 Chest-to-Bars, and
• Athlete 3 will complete 9 Double Dumbbell Snatches and 9 Bar Muscle-ups.

In the third (and final) round,
• Athlete 1 will complete 12 Double Dumbbell Cleans and 12 Toes-to-Bars,
• Athlete 2 will complete 9 Double Dumbbell Thrusters and 9 Chest-to-Bars, and
• Athlete 3 will complete 6 Double Dumbbell Snatches and 6 Bar Muscle-ups.