3 (1)

Team Event 3

Fast & Snatchy – Advanced Team

Each co-ed pair completes for time:

7 squat snatch 135/95

5 squat snatch 155/105

3 squat snatch 175/125

With time remaining find a 1RM squat snatch

– 4:00 Time Cap –

Any successful 1RM lift will reduce your event time by 1 second per pound over 175/115

 While P1 is snatching their (P2) partner will AMRAP 4:00 calories on rower.

After 4:00 CAP there is a 2:00 Rest/Transition, then P1 completes snatch event and P2 rows for calories.

After First co-ed pair both complete 4 min snatch and 4-min row, there is another 2:00 rest period, and then second co-ed pair perform same workout.

Fast & Snatchy – Intermediate Team

Each co-ed pair completes for time:

7 squat snatch 115/75*

5 squat snatch 125/85*

3 squat snatch 145/100*

With time remaining find a 1RM snatch (any variation)

– 4:00 Time Cap –

* for Intermediate a power snatch + overhead squat will be accepted for each rep

Any successful lift will reduce your event time by 1 second per pound over 145/100.

 While P1 is snatching their (P2) partner will AMRAP 4:00 calories on rower.

After 4:00 CAP there is a 2:00 Rest/Transition, then P1 completes snatch event and P2 rows for calories.

After First co-ed pair both complete 4 min snatch and 4-min row, there is another 2:00 rest period, and then second co-ed pair perform same workout.

Fast & Snatchy – Novice Team

Each co-ed pair completes for time:

7 snatch OR ground to OH 95/65*

5 snatch OR ground to OH 115/75*

3 snatch OR ground to OH 125/85*

With time remaining find a 1RM snatch/ground to OH.

– 4:00 Time Cap –

* for novice a power snatch, power clean and OH any way , squat snatch, squat clean and OH in any way will be accepted for each rep

Any successful lift will reduce your event time by 1 second per pound over 125/85.

 While P1 is snatching their (P2) partner will AMRAP 4:00 calories on rower.

After 4:00 CAP there is a 2:00 Rest/Transition, then P1 completes snatch event and P2 rows for calories.

After First co-ed pair both complete 4 min snatch and 4-min row, there is another 2:00 rest period, and then second co-ed pair perform same workout.

Notes & Movement Standards:

  • Total event time is 22:00
  • The other half of the team not working can help change weights, etc.
  • SCORE 3A = total calories for P1, P2, P3 & P4 (added together)
  • SCORE 3B = First Co-Ed pair’s snatch time added together (minus any 1RM bonus OR plus any penalty)
  • SCORE 2C = Second Co-Ed pair’s snatch time added together (minus any 1RM bonus OR plus any penalty)
  • If athlete cannot complete the workout, your time to complete will be 4:00 plus 1 second added for each rep not completed.
  • Scoring example: finish event in 2:45; and then heaviest completed snatch in time remaining was 195#, your time will be reduced (195-175 = 20) by 20 seconds, to 2:25.

Row: For this element, you must be sitting on the rower before you can move or touch handle. The Athlete must return handle to cradle once distance is reached for each round. You must stay seated on rower until 200m is completed for that round.

Squat Snatch: The athlete must move bar from the floor to overhead in one smooth movement. The bar must be received at the bottom of an overhead squat position, with hip crease below the top of the knee. The athlete must then stand weight up with hips, knees, and shoulders fully open at the top.  Control of the bar in this position overhead must be shown for the rep to count.   The Athlete may not power snatch or hang snatch fro this event. “Press outs” will be allowed, however if any part of barbell makes contact with head or shoulders, the rep will not count.

Ground to Overhead: (FOR NOVICE ONLY) The barbell begins on the ground.  Options to accomplish this include: clean & jerk (or push press, or press) AND/OR snatch.  There is no squat or depth component, so they can be power cleans or snatches. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line and under hips. If the shoulder to overhead is missed but brought back to the front rack, the Athlete may re-attempt the shoulder to overhead from there without taking the barbell back to the floor.

Posted January 25, 2017 in: FiOK 5, Fittest In OK, Workouts by Fittest In OK