scores to be submitted BY MONDAY july 8th AT 5:00pm PST

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WORKOUT 5

Presented by

No time-cap

27-21-15-9-15-21-27
Dumbbell snatch
Dumbbell squat

Weight per division:
Rx: 50/35 lbs
All Masters: 50/35 lbs
Teens: 35/25 lbs
Scaled: 35/25 lbs

Equipment:
Dumbbells

Scoring:
Individuals:
The athlete’s score is the time to complete the workout.

Teams: Captains will enter individual score of each team member.

Notes

Athletes will complete the couplet alternating single dumbbell snatches and dumbbell squats.

Dumbbell snatch: Performed with a single dumbbell. Begin with the dumbbell on the ground and finish 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 and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the rep.

Dumbbell squat: Performed with a single dumbbell, and begins from the top with the knees and hips extended and the dumbbell supported anywhere above the waist. As long as the dumbbell is supported above the waist there is no requirement to maintain a grip on the dumbbell. As the bottom of the squat, the hip-crease must pass below the knees. At the top, the hips and knees must be fully extended.

scores to be submitted BY MONDAY july 8th AT 5:00pm PST

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Workout 6

Presented by

EMOM to failure

On-the-minute, complete the barbell complex:
3 Power Cleans
3 Front Squats
3 Shoulder-to-overhead
Add 10lbs/5lbs every minute

Start load per division:
Rx: 115/85 lbs
All Masters: 95/65 lbs
Teens: 95/65 lbs
Scaled: 95/65 lbs

Equipment:
Barbell and collars
Standard 18” plates
Change plates (no smaller than 1.25lbs)

Scoring:
Individuals
: The athlete’s score is the total number of reps before failure.

Teams: Captains will enter individual score of each team member.

Use more paper if you do more rounds than are on the score-sheet.

NOTES

Athletes are to complete as many reps as possible. Each round starts on the minute, and consists of a barbell complex of three power cleans, three front squats, and three shoulder-to-overhead.

Each round, add 10/5 lbs.

The set does not have to be unbroken. The reps just must be completed within that minute. The athlete may have assistance in loading the weight and may use multiple bars.

Power clean: Pick up the bar from the floor and get it to your shoulder. Power clean, muscle clean, squat clean, deadlift and reverse curl, it doesn’t matter just get it on your shoulders. At the top of the movement the bar is resting on the shoulders with the knees and hips fully extended.

Front squat: Begin from the top with the knees and hips extended, and the bar supported on the front of the shoulders. Descend until the hip-crease passes below the knees. The rep is complete when the athlete returns to a standing position with the knees and hips fully extended and the bar still supported on the front of the shoulders.

Shoulder-to-overhead: Get the bar from your shoulders to overhead. Press it, push press, it, power jerk, split jerk, sots press it from the front rack for all we care as long as the bar ends up over your head with your arms and legs fully extended and your feet in line under the body.

scores to be submitted BY MONDAY july 8th AT 5:00pm PST