Individual event 1 - Snatch/OHS
10 Bars will be set up for men and women – 20 total per heat.
Weights for the men’s bars:
Weights for the women’s bars:
At each station athlete must complete:
1 Squat Snatch with 2 Overhead Squats or 1 Power Snatch with 3 Overhead Squats
Athletes will have 45 seconds to complete all three movements.
Athletes will have 15 seconds between stations.
Athletes will finish the workout when they are unable to complete all 3 movements within 45 seconds.
Individual event 2 - Weighted half Cindy
10 Minute AMRAP of:
5 Pull ups
10 Push ups
Men will be wearing a 20lb short weighted vest, Women will be wearing a 10lb short weighted vest. Movement standards PDF.
Individual event 3 - DU/DL/SBR/Row
100 Double Unders
3 Rounds of:
1 Sandbag run(75/50lbs)
Then row 1K
Individual event 4 - Final Event
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans (155/105lbs)
Run the Block