Babes and Barbells

All athletes will begin behind a line facing the barbell. On 3,2,1, go athlete A will walk to the bar and begin 30 clean and Jerks. The other two athletes will remain behind the line at this time.

Once the 30 clean and jerks at the first weight is completed, the judge will signal to all athletes so that they may change their weights. Athletes A and C will return behind the line after the barbell is loaded and the clips are on.

Athlete B will complete 30 clean and jerks and this process will repeat for athlete C at the heaviest weight for their division.

The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead.

A muscle clean, power clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

The Time-cap for this workout is 10 minutes.

On 3,2,1, go two athletes will perform 4 synchro DB Thrusters, meeting at the bottom and top of the movement. A thruster starts with hips below the knee crease and both dumbbells in the front rack position. The movement ends when both athletes meet at the top with fully extended hips, knees and arms overhead. After 4 synchro thrusters are completed, one member begins the 2,000m row. Once the clock beeps, the rower must return the handle to the rowers handle holder and stop all work. Once the handle bars are in the holder, two members may begin the four synchro dumbbell thrusters. Once the thrusters are completed, work on the rower may resume.

Athletes can switch roles as desired throughout the workout. Once the 2,000m Row is completed, athletes may begin the AMRAP of their pull-up variation. Each minute the clock will beep and all work must pause until four synchro dumbbell thrusters are completed.

RX athletes will perform chest to bar pull-ups. Athletes must begin this movement from a hanging position and make contact with the bar below their collar bone.

Masters athletes will complete pull-ups for their variation. Starting each movement from the hang and ending each movement with their chin above the bar.

Scaled athletes will complete inverted rows for their pull-up variation. Knees, hips, and arms are extended at the beginning of this movement, and the rep is completed when their chest makes contact with the bar but there is no break in their knees or hips. The bar will be set to 40 inches about the ground.

Two scores will be submitted for this workout. The 2,000m Row time, and the AMRAP of pull-ups.

On 3,2,1, go two athletes will perform 4 synchro DB Thrusters, meeting at the bottom and top of the movement. A thruster starts with hips below the knee crease and both dumbbells in the front rack position. The movement ends when both athletes meet at the top with fully extended hips, knees and arms overhead. After 4 synchro thrusters are completed, one member begins the 2,000m row. Once the clock beeps, the rower must return the handle to the rowers handle holder and stop all work. Once the handle bars are in the holder, two members may begin the four synchro dumbbell thrusters. Once the thrusters are completed, work on the rower may resume.

Athletes can switch roles as desired throughout the workout. Once the 2,000m Row is completed, athletes may begin the AMRAP of their pull-up variation. Each minute the clock will beep and all work must pause until four synchro dumbbell thrusters are completed.

RX athletes will perform chest to bar pull-ups. Athletes must begin this movement from a hanging position and make contact with the bar below their collar bone.

Masters athletes will complete pull-ups for their variation. Starting each movement from the hang and ending each movement with their chin above the bar.

Scaled athletes will complete inverted rows for their pull-up variation. Knees, hips, and arms are extended at the beginning of this movement, and the rep is completed when their chest makes contact with the bar but there is no break in their knees or hips. The bar will be set to 40 inches about the ground.

Two scores will be submitted for this workout. The 2,000m Row time, and the AMRAP of pull-ups.

On 3,2,1, go athlete A will complete a 3 rep max deadlift.

Athletes must announce their weight to the Judge prior to lifting and have clips on each side in order for the lift to count.

Athletes hands must be outside of their feet when performing their three lifts. Each lift starts with the barbell on the ground and ends when the athletes knees, and hips are fully extended at the top. After each rep, athletes must perform a "hand flash" with hips at the starting position of their deadlift.Athletes can take as many attempts at their three rep max as desired. Once athlete A has completed their deadlift, athlete B may begin to perform their 3 rep max bench. There will be no more deadlift attempt opportunities.

Athlete B must announce to the judge their weight and any weight changes.

The judge will say "LIFT" prior to the athlete beginning their 3 rep max and "RACK" prior to re-rack. When performing their three rep max bench. The athlete must establish and maintain 5 points of contact.

The lift begins with arms fully locked out. A rep is completed when the barbell makes contact with the chest and the arms come back to full extension.

The five points of contact:

1) Feet on the ground

2) Butt on the bench

3) Upper back on the bench

4) Head on bench

5) Hands on barbell.

Athlete C may begin their three rep max clean after athlete B has completed their 3 rep max bench. There will be no more opportunities to bench.

The 3 rep max clean may be performed as power or squat cleans, but must be touch and go. Each rep begins with the barbell on the ground.A rep is completed when the athletes knees, and hips are fully extended and their elbows cross the vertical plane of the barbell.Athlete's may help each other change weights throughout the workout.

he athlete lifting must announce the weight being lifted.

Teams can take as long as they would like for each lift within the 10 minutes.

Only one athlete may perform each lift. Once you move onto the next lift you cannot revisit the lifts performed prior.The score is total accumulated weight from each of the 3 rep maxes.

All lifts must be COMPLETED before 10:00

On 3,2,1, go athlete A will have 2 minutes to complete 10 shuttle runs. 1 shuttle run is 50ft. 25ft out, around a cone, and back.

Once athlete A completes the shuttle runs, that same athlete with perform as many reps as possible of alternating single arm devils presses in the remaining two minutes.

This movement begins with the athletes chest, thighs, and dumbbells in contact with the ground, and ends with knees, hip and arm holding the dumbbell fully extended overhead. Athletes must alternate hands each rep and avoiding touching their body with the opposite hand. They may alternate in the beginning, middle or end of the movement.

Once 2 minutes has passed athlete B will repeat this cycle starting with 10 shuttle runs and going directly into the AMRAP of devils presses. After two minutes, athlete C will go.

Each athlete will perform twice for this AMRAP and must keep the same completing order of athletes for their second round.