Fit Mumma Classic - QLD

Part A 6mins AMRAP

Beg - 10 Synchro Dumbbell Clean & Jerk 2 x 8kg & 2 x 10kg
15 Knee raises*
20 Box Step over **

Intermediate - 10 Synchro Clean & Jerk 35kg Barbell & 2 x 12.5kg Dumbbell
15 TTB * ^ can knee raise but will score lower than TTB
20 Box Jump or step over**

Adv - 10 Synchro Clean & Jerk 45kg Barbell & 2 x 16kg Hang Kettle Bell
15 TTB * no minimum requirement
20 Box Jump Over *must change every 5 reps

Masters - 10 Synchro Clean & Jerk 35Kg  Barbell & 2 x 10kg Dumbbell
15 TTB * ^can knee raise but will score lower than TTB unless 50+
20 Box Jump or step over**
# 50+ knee raises (will not score lower)

Note: In all divisions athletes can swap the clean and jerk positions at any time, this includes during the 10 reps or after each round. Alternatively one athlete can stay with the same equipment the entire workout. 

*no minimum requirement
**must change every 5 reps

1 MIN REST into 

Part B - 5mins
Complex -
Beg/Masters - 2RM Front Squat from the rig
Intermediate - 1 Snatch Grip DL 1 Hang Snatch
Adv- 1 x DL 1 Hang Clean 1 x STOH

Notes for Part B: The 1 minute rest is compulsory and for the first 30 seconds you must wait to allow the judges to clear the floor and move weights onto the field of play. At the 30 second mark you can approach your bar and organise weights but cannot start loading or unloading the bar until 1 minute has elapsed. In the video when it says you can perform the complex in "any order" it is referring to the athletes - anyone can go first and lift in any order. The complex must be performed as written. For beginner athletes the barbbell will be placed on the rig for you and your judge will direct you to your lifting station.

SCORE is REPs from part A and combined Total weight from part B (1kg = 1rep)

Movement Standards

Dumbbell Clean & Jerk - only one head of the DB is required to contact the ground.

Box jump or step overs - no requirement to open the hips.  

Front Squat 2RM - Depth of squat = hip below knee crease. You may attempt the same weight any number of times and if you fail and dump the bar both athletes may lift the bar back onto the rack. You can only add weight but not subtract. If the time cap is reached as long as an athlete has started lowering into the squat they may continue.

Snatch - any type of snatch is acceptable - power, full, split.

Hang Clean - power or full. 

Shoulder to Overhead - strict press, push press, push jerk, split jerk are all acceptable. 

This is a 12 minute follow the leader style workout

90 sec / 90sec off x 8 rounds in total (4 rounds each)

Beg - 7 Cal Bike
5 Burpee to 10kg plate
MAX Wallballs @4kg time remaining

Intermediate - 9 Cal Bike
5 Burpee to 10kg plate
MAX Wallballs @6kg time remaining

Adv -9 Cal Bike
5 Burpee to 15kg plate
MAX Wallballs @6kg time remaining

Masters - 7 Cal Bike
5 Burpee to 10kg Plate
MAX Wallballs @6kg / 4kg over 50 yrs - time remaining

SCORE is WALLBALLS

Note: Athlete 1 begins sitting on the bike. Athlete 2 may sit on the bike once Athlete 1 has moved to the burpee to plate.
*tie break time is time that 1st athlete finishes their burpee to plate 

Movement Standards:

Burpee to plate - chest must touch the floor in the burpee. You may jump or step onto the plate and be standing up tall with hips open and both feet on the plate before stepping or jumping off again. 

Wall Balls - hip crease below knee.

FOR TIME - 12min cap

50* - 40*- 30* - 20* - Synchro Alternating DB Snatch 

* x20 rig movement between each round (shared)

Beg -Synchro alternating DB hang snatch @10kg
20 ring row ^feet under rings to start** 

Intermediate - Synchro alternating DB Snatch @12.5kg
20 pull up** (please see scaling option at bottom of page).

Adv - Synchro DB Alternating Snatch @ 15kg
20 c2b**

Master - Synchro Hang DB Alternating Snatch @10kg
20 Pull ups **

**no minimum requirement (one athlete can do all of them or shared)

SCORE is time and is recorded once both team members cross the start line. If a team does not complete all reps their score will be reps completed.

Movement Standards:

Alternating Hang DB Snatches (beginner/masters)

The hang dumbbell snatch - The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed & the athlete may NOT use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. The athlete must change arms every repitition. 

Altenating DB Snatches (intermediate/advanced)

Both heads of the dumbell must touch the floor on every repitition. A clean and jerk is not allowed & the athlete may NOT use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. The athlete must change arms every repitition. 

Ring Rows

Place both feet directly underneath the rings and do not move them from this position. You can then lean back and may have your legs bent or straight. The arms must be fully extended to start and then pull the body to the rings until the rings are at the side of the chest; return to start position with arms straight. 

Pullups/Chest to bars

Strict, kipping or butterfly are permissable. 

Scaling Option - Intermediate MUMbelievable:

Only choose this if neither athlete can perform a pull up. Even if you are able to do 1 or 2 pull ups you will score higher than a team choosing the scaled option. The scaled option has been added to allow a team that cannot perform any pullups to continue to move through the workout.  

Scaled opiton: If neither athlete can perform a pull up (after attempting to do so*) they may choose to perform burpees instead of pull ups (total of 20 burpees shared in any way). This will allow them to continue on with the workout, however the score will be capped at 50 (which is the first set of completed snatches). The time it takes to complete the first round of  snatches (50) will be used as a tie break (faster the better) with any other athletes that are unable to perform a pull up and choose to do burpees. 

*if both athletes are injured you do not have to attempt a pull up.