With an 8 minute running clock, the team will complete...
6 rounds of:
5 Deadlifts 135/185#
10 Burpees over the bar
*Partners must alternate rounds. The score will be for time. Once Workout #1 is complete, teams will immediately begin Workout #2.
Deadlift- A traditional deadlift with hands outside of the knees. Sumo deadlifts are not allowed. Starting at the floor, the Barbells is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the bar is not allowed. Dropping the bar after completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Burpee- At the bottom position, the athletes cheat and hips must touch the ground. When the the athlete jumps over the bar, both feet must be together for the rep to count. Remember you must jump over the bar to complete the movement.
20 Calorie Row
40 Alternating DB Snatches 20/35#
6 Clean at 65/115#
6 Cleans at 75/125#
6 Cleans at 85/135#
6 Cleans at 95/145#
6 Cleans at 100/150#
Partners will share and divide work as a team. Each partner must complete at least one rep of every movement.
*The score will be for time with a time cap of 8 minutes.
WORKOUT #3 Standards
ROWING: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero to begin the 10 calorie row. The athlete may adjust the feet straps and row damper to their liking.
ALTERNATING DB SNATCHES: The DB must touch the floor every rep. The snatch will be one complete motion from the ground to overhead, a press out will be allowed at the top and the athlete must reach full extension at lockout over head and show control of the DB before returning the DB back to the ground. You may trade hands at any point below the waist so long as the DB touches the floor between each rep.
CLEANS: This is a standard clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the ground for every rep and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar. Dropping the bar before reaching full extension will result in a no rep.