Event 4 - Finals The Gauntlet

WORKOUT

Teams will have 1 athlete at a time complete the following in this order:

Female 1:
15 cal row
Then 2 rounds:
15 S2OH (RX 95# / SC & MS 75#)
10 box jump overs (ALL 20”)

Male 1:
15 cal row
Then 2 rounds:
15 S2OH (RX 135# / SC & MS 115#)
10 box jump overs (ALL 24”)

Female 2:
15 cal row
Then 2 rounds:
10 Snatches (RX 95# / SC & MS 75#)
10 box jump overs (ALL 20”)

Male 2:
15 cal row
Then 2 rounds:
10 Snatches (RX 135# / SC & MS 115#)
10 box jump overs (ALL 24”)

Team ski for cals

SCORE
2 Scores: 1) time to complete and 2) total calories on ski erg.
If you do not finish in the time cap, 1 second will be added for each rep not completed.

NOTES

The team order must go Female-Male-Female-Male

After each athlete completes their row + couplet they must move the box to the next section and then head to finish line to join in ski erg cals.  Once they cross finish line, the next athlete can start their row. The next athlete can be sitting on the rower, but cannot touch handle until the working athlete has crossed finish line.

Once an athlete has completed their part they can start on ski cals.  As more of the team joins the ski erg end, they can switch off however they like.

Teams will have one bar for men and one bar for women. 

Movement Standards

Rower: The monitor must be reset for each athlete to start.

Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. 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.

Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.    

 

 




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