MASTERS LEAGUE INVITATIONAL NSW 2022

For time - 10min cap

(Tie Breaker - time after 2nd set of double Unders)

50 Double Unders (Soldier - 100 Single unders)

then

2 rounds

16 Front Rack barbell lunges 

22 DB Snatches 

then

50 Double Unders (Soldier - 100 Single unders)

2 rounds

16 Front Squats

22 DB Snatches 

then

50 Double Unders (Soldier - 100 Single unders)

WEIGHTS:

HERO:

35-49: 135/95# & 22.5/15

50-59: 115/85# & 22.5/15

60+ 95/65# & 15/10

WARRIOR:

35-49: 115/85# & 22.5/15

50-59: 95/65# & 15/10

60+ 75/55# & 12.5/7

SOLDIER:

35-49: 95/65# & 15/10

50-59: 75/55# & 12.5/7

60+ 55/35# & 10/5

DOUBLE UNDERS:
The rep starts with rope on the ground. On 3,2,1 GO, the athlete may then pick up their
rope, your jump rope must pass under your feet twice each time. The rope must spin
forward for the rep to count.

FRONT RACK LUNGES:
Hands just outside the shoulders. Loose, fingertip grip on the bar elbows high.
One leg steps forward keep heel on the front leg down lower torso until back knee touches the ground, shin of front leg remains relatively vertical. Complete at full hip and
knee extension, opposite leg begins next step

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 contact the ground at the same time to begin each rep. Touch-and-go is permitted. 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. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

FRONT SQUAT:
This is the standard front squat. The bar starts on the ground. No racks allowed. With the barbell in the front rack position, the hip crease must clearly pass below the top of
the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.

AMRAP 12mins

(Tiebreak time at completion 30 Wall Balls shots)

50/35 CAL BIKE
40 SNATCHES (ANY)
30 WALL BALL SHOTS
20 BAR FACING BURPEES
10 BMU/C2B/PU’s/RING ROWS

HERO:

35-59: DU, 95/65#, 20/14#, BMU

60+: DU, 75/55#, 20/14#, C2B

WARRIOR:

35-59: DU, 75/55#, 20/14#, C2B

60+: DU, 65/45#, 14/10#, Jumping C2B

SOLDIER:

35-59: Single Skips, 65/45#, 14/10#, Ring Row

60+: Singe Skips, 45/35#, 10/8#, Ring Row 

7min running clock (Part A & B):

For time:

1000m row

When finished, move immediately in to Part B

(Immediately followiing the 1000m row)

Max Barbell Clean and Jerks*

Score = total accumulated pounds

HERO
35-49
M 155# F 115#
50-59
M 135# F 95#
60-64
M 115# F 75#
65+
M 95# F 65#

WARRIOR
35-49
M 135# F 95#
50-59
M 115# F 75#
60-64
M 95# F 65#
65+
M 85# F 55#

SOLDIER
35-49
M 115# F 75#
50-59
M 95# F 65#
60-64
M 85# F 55#
65+
M 75# F 35#

E.g. 

135# x 21 Cleamd amd Jerks = 2835#

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; snatching is not permitted. 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.