WOD Explorer

"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  75 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 x 17,5 kg  40 DB Hang Clean & Jerk @ 1 x 17,5 kg  30 DB Thrusters @ 1 x 17,5 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" ÖPPEN  3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

Partner A - 3 RM Squat Snatch Partner B - 3 RM Power Snatch  Cashin 20 DU / 40 SU 

RX (16-44) 9 KB Hang Snatches 6 KB Push-Ups 3 Bar Muscle Ups (32/20kg) RX (45+) 9 KB Hang Snatches 3 KB Push-Ups 3 Chest to Bar Pull-Ups (24/16kg) SCALED (16-44) 9 KB Hang Snatches 3 Push-Ups 3 Jump. Pull-Ups (20/12kg) SCALED (45+) 9 KB Hang Snatches 3 Kneeling Push-Ups 3 Jump. Pull-Ups  (20/12kg) ____________ ACHTUNG! Snatches [alle Kategorien] müssen nicht im Wechsel (alternierend) stattfinden. SCALED (alle Kategorien) Pull-Ups frei oder mit 25cm Abstand  kopf bis Rackstange als Jump. Variation.

Wod 4. A og B. 4A: 4 minutter på skimaskinen. Fix meter distance.  CrossFitters: 1100 meter for mænd. 900 meter for damer. 4B: Direkte over i: 20 Synkrone Dumbbell Snatch. Èn håndvægt pr. atlet.  Crossmænd: 20 kg. Crossdamer: 12 kg. 30 dobbelt dumbbell frontrack frontsquats, del som I vil. 30 dobbelt dumbell s2oh, del som i vil. Crossmænd: 2*15 kg. Crossdamer: 2*10 kg. 20 Sync. D-ball2 shoulder, og boldene ligger klar lige ved slutmåtten, og venter på begge atleter.  To forskellige vægte. Alle skift i ’del som i vil’ foregår på måtten længst væk ved skimaskinen, så der er taktik i lange sæt.  Timecap: 11 i alt inklusiv 4 min ski.

Wod 2. Death By Sync. Emom. Ladder. Synkrone Hang Power Snatch. Synkrone Burpees over bar. Mænd: 40 kg. Damer: 30 kg. EMOM: stiger reps. Minut 1: 1 synkrone Hang Power Snatch og 1 Synkrone burpees.  Pause resten af minuttet. Hvert minut stiger både løft og burpees med 1 rep indtil de ikke kan nå det mere.  Test en timecap på 13 min. Wod 2 er 1-scoret. TIebreak: +13 burpees over bar i sidste runde.

Wod 4. A og B. 4A: 4 minutter på skimaskinen. Fix meter distance.  Competitors: 1200 meter for mænd. 1000 meter for damer. 4B: Direkte over i: 20 Synkrone Dumbbell Snatch. Èn håndvægt pr. atlet. Lidt tungere håndvægt. 30 dobbelt dumbbell frontrack frontsquats, del som I vil. 30 dobbelt dumbell s2oh, del som i vil. 20 Sync. D-ball2 shoulder, og boldene ligger klar undere uret, og venter på begge atleter.  Alle skift i ’del som i vil’ foregår på måtten længst væk, så der er taktik i lange sæt.  Timecap: 11 i alt inklusiv 4 min ski. Vægt:  Snatch damer: 15 kg. Dobbelt Dumbbell: 2*12. Snatch herre: 22.5 kg. Dobbelt Dumbbell: 2*20.

For Time in Same Gender Pairs: Pair 1 Performs 50 Strict Handstand Push-ups (One athlete working at a time) 50 Synchronized Alternating Dumbbell Power Snatch (22.5kg/15kg) 50 Strict Handstand Push-ups (One athlete working at a time) 50 Synchronized Power Snatch (35kg/25kg) Then Pair 2 Performs 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time) 25 Synchronized Alternating Dumbbell Power Snatch (30kg/22.5kg) 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time) 25 Synchronized Power Snatch (50kg/40kg) TC: 20 min

Herrar/Damer 16, 18 & 20 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 10 Pull-Over */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg Herrar/Damer 14 10 Snatch * kg 20 Clean * kg */* Cal. SkiErg 15/12 Pull-ups */* Cal. SkiErg 20 Clean * kg 10 Snatch * kg * Kalorier/Vikt: H/D20: Kalorier: 20/16, Vikt: 55/40 kg H/D18: Kalorier: 20/16, Vikt: 50/35 kg H/D16: Kalorier 16/12, Vikt: 40/30 kg H/D14: Kalorier: 12, Vikt: 30/25 kg

4 min TIME CAP FIND YOUR MAX age -55: 1 Snatch DL 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS FIND YOUR MAX age +55 and Scaled: 1 Snatch DL 3 Hang Snatch After the 4 min time cap, 1 min transition time to start For time 4 min  "Isabel" 30 Snatch  RX 30-44 @60/42.5 45-54 @50/35 55- @45/30 Scaled 30-44 @50/35 45-54 @45/30

3 rounds for time: 30 synchro DU 10-20-30 strict HSPU 10-20-30 synchro alternating DB Snatch 30 synchro DU 10-20-30 BMU 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: RX - MM: 1x22,5 & 1x27,5kg RX - MF: 1x15 & 1x22,5kg RX - FF: 1x15 & 1x17,5kg 10min Timecap: Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 BMU -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU sind immer synchro zu erledigen -BMU & strict HSPU können aufgeteilt werden -DB Movements abermals synchro, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. DU - Punkte der Synchronisation: 1) Bodenkontakt 2) Luftstand alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 30 DU 10-20-30 kipping HSPU 10-20-30 synchro alternating DB Snatch 30 DU 10-20-30 C2B 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: scaled - MF: 1x10 & 1x17,5kg scaled - FF: 1x7,5 & 1x12,5kg Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 C2B -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU, C2B und kipping HSPU können nach Belieben aufgeteilt werden -DB Movements sind synchro zu erledigen, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

Max squat snatch

Max squat snatch

10 Snatch 45 kg 20 Clean 45 kg 30 Deadlift 45 kg 32 Calorier AirBike 30 Deadlift 45 kg 20 Clean 45 kg 10 Snatch 45 kg

Endurance Block – 30 min Time Cap • Max distance row • Max distance ski  • Max distance skillmill run *E5MOM Teams must stop the row, ski and skill mill, divide into mixed a sex pair and complete. • 20 Synchro kettlebell hang snatch 24/16kg (2 athletes) Score = Total distance on air row + ski erg + skillmill Workout Flow and Rules • Each team will have 1 x 16kg kettlebell, 1 x 24kg kettlebell,1 x rower, 1 x ski erg 1 x Technogym skillmill curve running machine. • Teams will have 30 minutes to accumulate max distance on the row, ski erg and skillmill. With three athletes working and one resting, teams can switch the resting athlete at any point they wish. • E5MOM (Every 5 Minutes On the Minute) when indicated by the siren teams must stop working on the row, ski erg and skillmill, a mixed sex pair must then complete 20 synchro kettlebell hang snatch. Teams can switch working athletes at any time. • Teams can not start again on the row, ski erg and skillmill until all the synchro kettlebell hang snatch are complete. • At the 20 minute mark the 4 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. • At the 25 minute mark the 2 teams with the lowest accumulated distance on the row, ski erg and skillmill will be eliminated from the workout. Movement Standards Skillmill run – Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Synchro kettlebell hang snatch – Must be performed by a mixed sex pair. Male athletes 24kg female athletes 16kg. Athletes must first deadlift the kettlebell to the hang position. From the hang position athletes must snatch the kettlebell to an overhead position with legs straight, hips open, arm straight and the kettlebell directly overhead. Synchro is in the overhead position. Athletes can alternate arms as they wish.

Row & Rip – 5 min Time Cap • 60/45 Cal Row • In remaining time AMRAP Dumbbell snatch 22.5/15kg Score = Calories + Dumbbell snatch reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go males will complete a 60 cal row or females a 45 cal row. Once the row is complete the athlete will have the remainder of the 5 minutes to complete as many reps as possible of single arm dumbbell snatch. • The second workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Row – Athletes can select any damper setting for the row, athletes may not get off the rowing machine until the correct amount of calories is displayed on the screen. Single arm dumbbell snatch – Athletes must snatch the dumbbell in one motion from in contact with the floor to an overhead position with legs straight, hips open and arm straight. Clean and press is not permitted. Athletes can do multiple reps on the same arm or alternate arms as they wish. One head of the dumbbell must make contact with the floor at the start of each rep. Athletes must keep their free arm off their body, they are not permitted to use it to brace. Athletes must not drop the dumbbell from above waist height, if they do so the rep will not be counted.

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

WORKOUT: For Time: (15:00 Cap)  60 Sync Alt DB Hang Snatch [4] 60 Sync TTB [2] 40 Sync DB OH Reverse Lunge [4] 40 Sync Chest To Bar [2] 20 Sync Single Arm DB Devils Press [4] 20 Sync Bar Muscle Ups [2] 1 x 22.5/15kg DB ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: Workout two is for time. There is a 15-minute window to complete this gymnastics chipper. On “GO” the team heads to their DBs where they will begin the first DB movement. For all DB movements, all 4 athletes are working in sync.  For all Gymnastics movements, 2 athletes are working in Sync. There are no requirements on which athletes complete the gymnastics. For gymnastics working pairs must face OUT of the rig. Non-working pairs must wait IN FRONT of the working pair OUT of the rig [4]: all four athletes are expected to be working synchro for each counted rep (judge counting reps only when synchro is achieved). [2]: only two athletes work at a time in synchro (other two rest/rotate). You may rotate pairs as desired. If one athlete finishes early/late, the rep is a no-rep and the team repeats the rep in synchro. Work must be completed in order. Your team may not advance until all reps of the movement are complete.  Movement standards: Sync DB Hang snatches [4] - 60 reps - Alternating: Reps must be completed Alternating arms between reps. There is no requirement for teams to be coordinated with which hand they use, left or right. Hand swap can only be done after completion of the rep and with the DB travelling down. Hand swap is not permitted with the DB travelling up.  - Synchro position: Final position is with knees, hips and arm locked out with DB stacked over shoulder (not in front). The rep is completed at full lockout overhead, DB controlled, and athletes synchronised. - Hang position: The DB must be deadlifted up first to start from a controlled hang position. The DB is then lifted overhead with no contact with shoulder.  Common no-reps are:  - Not starting in from the hang and lifting the DB from the floor,  - Soft lockout with arms not fully extended,  - Athletes out of sync at lockout. - No working hand on leg: Free hand must be away from the body and not used to help brace. Sync Toes-to-Bar [2] - 60 reps Common no-reps: - Only one foot hit: Both feet must hit the top of the bar at the same time. If feet miss bar this will be a no rep.  - Mismatch synchro: For the rep to be accredited both athletes feet must hit the at the same time.  - Not completing rep to full range of movement: Feet must break behind the rig, with arms in full extension at bottom of rep Sync DB Over Head Lunges [4] - 40 reps - Reverse lunge: All team must reverse lunge. There is no requirement to all lunge with the same leg first, but the reps must be alternating. There is no requirement for teams to hold the DB in the same hand.  - Synchro position: There are two synchro positions; knee on the floor, team stood up in extension together. Common no reps include:  - Mismatch synchro: Max sure all team members knee touches the floor at the same time.  - No extension: Not standing with hips fully extended at the top will be a no rep. Teams must keep arm locked out in full extension overhead.  Sync Chest-to-Bar [2] – 40 reps The rep completes when chest clearly contacts the bar at the same time. Contact must be made anywhere below the collar bones. These can be performed as either strict, kipping or butterfly variations.  Common no-reps include: - No chest contact - Mismatch sync: Both athletes’ chest must contact at the same time for the rep to be accredited.  - No full arm extension at bottom of rep Sync DB SA Devils Press [4] - 20 reps Chest and thighs must contact the ground, not on DB, in the burpee portion; then DB is brought overhead. This can be either a snatch or Clean and jerk as long as the reps is completed at full lockout overhead, at the same time. - Synchro position: Two positions; 1) chest and thighs on the floor, 2) DB locked out overhead. Common no-reps:  - No clear ground contact: Chest touching DB not the floor is a no rep. - Mismatch sync: DB must be controlled overhead locked out. Sync Bar Muscle Ups [2] - 20 reps - Synchro position: Two athletes are working in synchro. There is no requirement which two athletes. Both athletes reach a stable support above the bar together (lockout/control shown simultaneously).  - No other body part can be used to assist completing the rep.  - Hands cannot be taken off the bar at the top to “rest”  Common no-reps:  - Mismatch synchro: Athletes can maintain a locked-out position while they “wait for their partner” to complete the rep. - no clear lockout/control at the top: Lockout must be over the bar, and arms fully extended - feet pass the height of the bar Scoring & Time Cap: If you finish all work inside 15:00, score is your finish time. If you hit the cap, score is total reps completed at 15:00 (240 total reps). Loading: Locked In: 1x22.5/15kg

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

Event 2 – Power For Time (6 min cap) 30 Wall Balls (9/6 kg to 10ft / 9ft) 20 Synchro Dumbbell Snatch 12.5/10 kg 10 Calorie Row Each

A: Find Daily Max 0:00 - 2:00 1 Snatch B: AMRAP 2:00 - 8:00 B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 22,5 / 15 kg Burpee Box Jump Over

AMRAP 6' B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 17,5 / 12,5 kg Burpee Box Jump Over

AMRAP 11 min RX A - 16 DB Snatch (12.5/22.5 kg) B - 12 Box Jump Overs (20"/24") C - 8 Pull ups / CTB Pull-Ups ------------------------------------------------ SC A - 16 DB Snatch (7/15 kg) B - 12 Box Jump Overs (20") C - 8 Ring Rows / Pull-Ups R1 - AB R2 - AC R3 - BC R4 - CB R5 - CA R6 - BA      Tie-break (time) R7 - AB (same as R1) ... R12 - BA     Tie-break (time) R13 - AB R14 - AC After each round (R), the athlete must run to and touch the mark at the starting line. Score: Reps Tie-Breaks: Time after R6 and R12

FOR TIME JOURNEY 1 60 KB DEADLIFT JOURNEY 2 60 ALT DB SNATCH JOURNEY 3 60 KB GOBLET SQUAT JOURNEY 4 60 DB PUSH PRESS JOURNEY 5 60 WP GROUND TO OVERHEAD JOURNEY 6 20 DB DEVIL'S PRESS

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell weight: 60kg/40kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 50kg/35kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight 40kg/25kg

For Time 2-4-6-8-10-12-14-16-18-20 Alternating Dumbbell Snatch Box Jump Over 60/50cm 1-2-3-4-5-6-7-8-9-10 Wall Walks Time Cap: 20 Minuten Scaled: Männer: 15 kg dumbbell Frauen: 10 kg dumbbell Step-Over erlaubt Wall Walk: verkürzter Standard RX: Männer: 22,5 kg dumbbell Frauen: 15 kg dumbbell Wall Walk: siehe Movement Standard KEIN Box Step over erlaubt

40 Alternating Dumbbell Snatch 40 Box Jump Over 20 Alternating Dumbbell Snatch 20 Box Jump Over 10 Alternating Dumbbell Snatch 10 Box Jump Over קטגוריה סטנדרט נערים — Box 60 ס״מ, DB 15 ק״ג נערות — Box 50 ס״מ, DB 10 ק״ג נשים — Box 50 ס״מ, DB 15 ק״ג גברים עילית — Box 60 ס״מ, DB 22.5 ק״ג גברים מאסטרים — Box 60 ס״מ, DB 22.5 ק״ג