SOS Throwdown Summer Qualifiers

In own time test your current 1 rep max hang snatch.

The rep starts by deadlifting the bar from the floor and then performing a snatch without the bar going lower than the top fo the knee cap.

A power, squat or muscle snatch is permitted, but to ensure the completion of the rep the person must be stood fully before the bar is released.

In own time test your current 1 rep max strict press.

In own time test your current 3 rep max Deadlift.

The deadlift must be a touch and go; so the bar cannot pause on the ground between reps or reset.  The bar is picked up from the floor to a standing position.  The hands must be on the outside of the legs, so a sumo deadlift is not permitted.

12 minute ladder:

3 Thrusters (35/25)

3 Cal Row

6 Thrusters

6 Cal Row

.... increase by 3 each round until the time cap.

Thrusters: bar starts on the floor and cleaned to the rack position - squat is allowed on the first rep.  Squat below parallel and in one motion stand up and press the bar to an overhead position with arms fully locked out and the bar over the vertical line of your body.  No second dip is permitted (push jerk).

Row: standard rowing and you must wait for the calories to hit the target calories before leaving the rower.

The score is the cumulative number is reps of both thrusters and calories.

Complete as many BMUs in 1 minute as possible.  if you are unable to do a BMU then input a 0 in the score.

Complete as many pull ups in 1 minute as possible.  if you are unable to do a C2B then add a score of 0.

C2B - as with pulls ups any variation permitted (strict, kipping, butterfly), but the chest below the collarbone must make contact with the bar even if it is only a brush.

In own time test the following complex

1 Clean

3 Front Squats

1 STOH

For the clean, this can be a power or squat clean, but the athlete must stand up fully before commencing the 3 front squats - a squat clean will not count as the first front squat rep.  The front squats require the athlete to squat below parallel and stand up fully.

From the finished position of the last front squat the athlete will perform a shoulder to overhead, which can be any variation; however the finish position requires the arms, legs and hips to be fully locked out and the feet parallel to each other.

Complete as many HSPUs in 1 minute as possible.  if you are unable to do a HSPUs then complete this as scaled with Hand Release Press Ups.

HSPU - these will be performed on a flat level either on the ground or with an ab mat and plates either side. The rep starts with your head on the ground and you end with your arms locked out and in line with your shoulders and body. Strict or kipping are permitted.

HRPU - The athlete is required to lay flat on the ground touch their hands above their head and then press themselves to a high plank position. Snaking or pressing up on your knees are permitted, but you must raise your knees from the floor to complete the rep.

Complete as many pull ups in 1 minute as possible.  if you are unable to do a pull up then complete the workout scaled with max American kettlebell swings in a minute at 24/16kg.

Pull Ups: any variation - strict, kipping or butterfly are permitted.  Arms must be locked out at the start of the rep and chin over the bar to complete the rep.

American KBS: arms should be locked out at the bottom of the position to start the movement and at the finish, the athlete fully stood up with the KB overhead and arms locked out fully; the line of the arms should cover or be behind the ears if viewing from the side.  The KB does not need to touch the floor between reps

Complete as many TTBs in 1 minute as possible.  if you are unable to do a TTB then complete this as scaled with knee raises.

For time:

50 DB GTOH (22.5/15)

30 Box Jump Overs (24/20)

10 Down/ Ups

DB GTOH: the DB starts from the floor each rep and is taken to an overhead position in either a clean and jerk or snatch.  If the weight is heavy, then the athletes can use the second hand to assist the DB, but at the finish position the second hand must be released and the DB held under control overhead.

Box Jump Overs: step up and step downs permitted as well jumping up and down, you may also jump over the box in one full jump.  If making contact with the top of the box, the athlete must have both feet in contact at the same time before moving to the other side... no tip tapping.

Down/Ups: lay down flat on the ground, stand up tall - hips and knees locked out.