In 10 minutes
30 Alt DB snatch
30 SA DB OH lunge
25 Alt DB snatch
25 SA DB OH lunge
20 Alt DB snatch
20 SA DB OH lunge
Remaining time # of Bar Muscle Ups
In 10 minutes:
At GO, athlete A will complete their designated portion of the workout. After completion of their portion athlete A will run back and tag athlete B who will complete their portion and so on until athlete C has completed their portion. Once athlete C has completed their portion in the remaining time they may either begin the Bar Muscle Ups/Pullups or they may go back and tag EITHER teammate to begin them.
*The score will be the total number of reps completed in the workout + bar muscle ups/pullups.
**The tie breaker will be the time athlete B completes their portion of the workout.
Alt DB Snatch: The dumbbell starts on the ground and finishes 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 repetition.
Single arm dumbbell overhead lunge: Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If during the lunge,
either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and reset to the required position in order to continue. There is no requirement to switch arms.
Toes to bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must
be brought back to behind the bar, not out front.
Bar Muscle Ups: The bar muscle up begins with the athlete at a dead hang on the pull-up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull-up bar. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a
weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull-up bar in the position of support. Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.