Event 3: 3 parts, 3 scores

Rx:

A)

-75/55 cal row

-50 burpee box jump over(30/24)

-30 ring muscle ups

*10 min cap

 

2 min transition from time cap

 

B1): 3 min to establish 1rm clean 

 

B2): -21 hang p. Clean(165/115)

        -21 front squat (165/115)

        -21 shoulder to overhead(165/115)

*3 min cap

 

*18 min cap total 

 

Scaled 

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 wall walks to 2ft mark

*10 min cap

 

2 min transition from time cap

 

B1): 3 min to establish 1rm clean 

 

B2): -21 hang p. Clean(95/65

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

 

 

Masters 80+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 ring muscle ups(males) (females = 30 wall walks 8" mark)

*10 min cap

 

2 min transition from time cap

 

B1): 3 min to establish 1rm clean 

 

B2): -21 hang p. Clean(135/95)

        -21 front squat (135/95)

        -21 shoulder to overhead(135/95)

*3 min cap

 

 

Masters 100+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)(stepping is aloud)

-30 wall walks to 2ft mark

*10 min cap

 

2 min transition from time cap

 

B1): 3 min to establish 1rm clean 

 

B2): -21 hang p. Clean(95/65)

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

 

 

 

Event 3 A standards:

*share reps anyway

*score is time of completion OR reps completed before the cap

*non-working partner must remain behind line and wait for working partner to cross line before starting on their reps

*burpee box jump: athlete must face box during burpee, then jump onto box and over for rep to count. Athlete may not touch box with any part of their body except their feet. Pushing off knees is not allowed. Stepping down is ok. 

*ring muscle up: athlete must start with arms locked, rep is completed when athlete locks out elbows at the top of the rings in a supported position

*wall walks: athletes starts in laying position; athletes must walk hands until both palms touch line at same time. Rep is counted once athlete has walked hands back to starting position and has returned to laying position 

 

 

 

Event 3 B1 standards:

*power or squat clean aloud 

*as many attempts as needed 

*clips MUST be on bar for lift to count 

*score is max weight lifted before the 3 min cap

 

 

Event 3 B2 standards:

*1 ATTEMPT AT UNBROKEN COMPLEX

*score is time of completion OR reps completed before breaking complex OR reps completed at time cap

*athlete may rest bar only in positions of that movement(example: on hang p. Clean athlete may only rest bar in hang position or front rack position. In front squat athlete must keep bar in front rack the whole time. In stoh athlete may only rest bar in front rack or overhead)

*hang power clean: start with arms straight at bottom of rep, bar may not touch the floor, rep is complete when bar is in front rack position, with legs and hips locked and elbows in front of barbell. 

*front squat: athlete must keep bar in front rack the whole time. Reps starts in standing position, athletes hip must be below parallel at bottom, rep is completed when athlete is back in standing position with knees AND hips locked out 

*shoulder to overhead: athletes starts with bar in front rack position and may use any movements to get overhead (push press, push jerk, split jerk). Rep in completed when athlete has barbell overhead with elbows, hips and knees straight. 

 

 

 

B1/B2 flow:

-during 2 min transition after part A, both athletes will proceed to part B area where there will be 2 barbells waiting. athlete 1 works on their max clean while athlete 2 works on barbell complex. At 3 min mark athletes will switch. Athlete 1 is now performing barbell complex while athlete 2 performs 1rm clean. There is no transition time between B1 and B2. Time on B2 for athlete 2 starts right at 3 min mark.