In 15 Minutes

Athlete 1: Max Snatch

Athlete 2: Max Clean

Athlete 3: Max Clean and Jerk

In the first 5 minutes, athlete 1 will make as many attempts as wanted for the first movement. Athlete can pick which movement they want to do, but they must tell their judge which lift they want to complete before they start. Once they chose a movement, they cannot change to a different movement (for example, if an athlete choses snatch, they cannot change to clean after they have told their judge). Press outs are allowed. Prior to lifting, the athlete must state to the judge how much weight is on the barbell and judge will confirm after final lift is completed.

Movement Standards

Snatch: For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Clean and Jerk: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split 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 barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

In 15 Minutes

Athlete 1: Max Snatch

Athlete 2: Max Clean

Athlete 3: Max Clean and Jerk

In the first 5 minutes, athlete 1 will make as many attempts as wanted for the first movement. Athlete can pick which movement they want to do, but they must tell their judge which lift they want to complete before they start. Once they chose a movement, they cannot change to a different movement (for example, if an athlete choses snatch, they cannot change to clean after they have told their judge). Press outs are allowed. Prior to lifting, the athlete must state to the judge how much weight is on the barbell and judge will confirm after final lift is completed.

Movement Standards

Snatch: For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Clean and Jerk: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split 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 barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

In 15 Minutes

Athlete 1: Max Snatch

Athlete 2: Max Clean

Athlete 3: Max Clean and Jerk

In the first 5 minutes, athlete 1 will make as many attempts as wanted for the first movement. Athlete can pick which movement they want to do, but they must tell their judge which lift they want to complete before they start. Once they chose a movement, they cannot change to a different movement (for example, if an athlete choses snatch, they cannot change to clean after they have told their judge). Press outs are allowed. Prior to lifting, the athlete must state to the judge how much weight is on the barbell and judge will confirm after final lift is completed.

Movement Standards

Snatch: For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Clean and Jerk: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split 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 barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

RX Teams:

12 Minute AMRAP

45 Handstand Push Ups

36 Toes to Bar

27 Deadlifts (275#/185#)

Scaled Teams

12 Minute AMRAP

45 Hand Release Push ups

36 Hanging Knees Raises

27 Deadlifts (185#/125#)

Athletes must stay in own lane and pull up bar for duration of workout. At start of clock, first athlete will run to handstand push up area. Athlete exchanges must be done at the start line. Each athlete must be tagged in. Athletes do not have to exchange with each movement.

Movement Standards

Handstand Push ups/Hand Release Push ups: Hands and feet must stay in lane and within tape. Strict or kipping handstand push ups are acceptable. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. At the bottom, the athlete’s head makes contact with the ground or target. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. 

For hand release pushups, athletes' feet must remain in gray for reps to count. A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. 

Toes to Bar/Hanging Knee Raises: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing/slamming bar into ground.

For time (18 minute time cap)

2000 m row

straight into LND WOD 3B

Time is captured when final athlete finished the row.

Start with LND WOD 3A into:

90 synchro alternating dumbbell snatches (50/35, 35/25)

1200 meter row

Time cap - 18 minutes

Remaining reps/meters are added to score if time cap is reached. If rain, then the first 2000m row will count as the score for LND 3A

Movement Standards:

Row: Athlete will be in charge of turning on their rower. Athletes may switch as many times as they would like on the rower.

Synchro Alternating Dumbbell Snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athletes receives a no rep and has already switched hands, the athletes may proceed from where he or she is. The athletes do not need to return the dumbbell to the no-repped arm for the next repetition to count. Rep counts when both athletes come to full extension at the top of the movement at the same time.

For time (9 minute time cap)

Each athlete must complete in a waterfall start

16 Burpee Box Jump Overs (24/20)

14 Thrusters (95/65, 75/55)

2 rope climbs

When first athlete completes the full round, the second athlete can start. Next athlete cannot start their round until previous athlete has completed all reps and tagged next athlete in at start line. When final athlete completes their rope climbs, all three athletes must run together to the box. Time stops when final athlete touches box at finish.

Athlete 1 will start by running to the far side of the box and start with the burpee box jump overs. All reps are complete after the athlete lands on the ground after the last attempt. Athlete 1 will then progress to the thrusters and then rope climbs. Athlete 2 cannot start their BBJO before Athlete 1 finishes their rope climbs and tags Athlete 2. If Athlete 1 cannot finish their rope climbs then Athlete 2 and 3 will not be able to start. Tie break time is the time to finish each round of burpee box jump overs.

Movement Standards

Burpee Box Jump overs: Athlete must start on the far side of the box. The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, athlete must remain perpendicular to the box on each rep. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 

Thrusters: The movement starts with the bar on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. Athletes MUST control their bars (do not drop from overhead and allow to bounce into another lane). If this occurs, then athlete must redo last rep.

Rope Climb: For scaled, the feet must stay within the box, and athlete must come to full extension for the rep to count. for RX, athlete may jump to the rope, and must touch the designated spot for the rep to count. Athletes' hands must stay in contact with rope until the measured height (cannot drop from unsafe height).