Event 3

RX/Intermediate/Masters/Novice

Kids 8-10/11-13

Teens 14-17

Key Standards

Teams of 3

11 MIN CAP

30 Deadlifts + 30 Hang Power Cleans+ 30 Shoulder to Overhead

(Rx 155/105, Mast 35+ 135/95, Int/Mast 45+ 115/75, Nov 95/65)

Then…
20 Deadlifts + 20 Hang Power Cleans+ 20 Shoulder to Overhead

(Rx 185/125, Mast 35+ 155/105, Int/Mast 45+ 135/95, Nov 115/75)

Then…
10 Deadlifts + 10 Hang Power Cleans + 10 Shoulder to Overhead

(Rx 205/145, Mast 35+ 185/115, Int/Mast 45+ 155/105, Nov 135/95)

Cash-out:

With any remaining time, athletes will complete as many reps as possible of:

3 Sled Drags 25M

15 Gymnastics Reps

Athletes will have 11 Minutes to get as far as they can. Score is the total number of all reps at the 11 min cap.

Scaling Key
Rx = Sled 245/190, Ring Muscle Up
Mast 35+ = Sled 190/135, Chest to Bar Pull-Up
Int/Mast 45+ = Sled 190/135, Pull-Up
Novice = Sled 135/80, Males-Pull-Ups, Females-Ring Rows

*weight of sled included in total weight

All athletes will start at the lifting platform with starting weight on the bar. At the call of 3-2-1- Go, athletes are permitted share reps to complete 30 deadlifts, 30 hang cleans, and 30 shoulder to overhead at the prescribed starting weight, with one athlete working at a time.

After completing 30 reps of each exercise at the first weight, all three athletes can assist changing the barbell weight to the second prescribed weight. Athletes must complete 20 reps of each movement at the second weight before changing the barbell to the final prescribed weight. Athletes must complete 10 reps of each exercise at the final prescribed weight.

With any time remaining, the athletes will move to the field to perform as many reps of 3 sled drags and 15 gymnastics movements as possible, with one athlete working at a time. Athletes can split up the reps anyway they choose. Non-working athletes will remain behind the starting line. At the start of the sled drag. Athletes may switch out at any time.

Teams of 2

9 MIN CAP

3 rounds of:

9 Deadlifts
7 Hang Power Clean
5 Shoulder to Overhead

Cash-out:

With any remaining time, athletes will complete as many reps as possible of:

2 Slam-Ball Weighted Lunge Ascents 25M

10 Ring Rows

Scaling Key
Kids 8-10 = Bar = 15lbs / Slam-Ball = 10lbs
Kids 11-13 = Bar = 30lbs / Slam-Ball = 15lbs

Both athletes will start at the lifting platform with starting weight on the bar. At the call of 3-2-1- Go, athletes are permitted share reps to complete three rounds of 9 deadlifts, 7 hang power cleans, and 5 shoulder to overhead at the prescribed weight.

With any time remaining, the athletes will move to the field to perform as many rounds as possible 2 slam-ball weighted lunge ascents and 10 ring rows. Athletes can split up the reps anyway they choose. Non-working athlete will remain behind the starting line.

Teams of 2

9 MIN CAP

3 rounds of:

12 Deadlifts 95/65
9 Hang Power Clean
6 Shoulder to Overhead

Cash-out:

With any remaining time, athletes will complete as many reps as possible of:

2 Sled Drags 25M 135/80

10 Males-Pull-Up/Females-Ring Row

Both athletes will start at the lifting platform with starting weight on the bar. At the call of 3-2-1- Go, athletes are permitted share reps to complete three rounds of 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead at the prescribed weight.

With any time remaining, the athletes will move to the field to perform as many rounds as possible 2 sled drags and 10 pullups/ring rows. Athletes can split up the reps any way they choose. Non-working athlete will remain behind the starting line.

HANG POWER CLEAN: Bar must clearly stop above the knee prior to cleaning. The rep is complete when hips and knees are fully extended with elbows in front of the bar.

RING ROW: Rings will be approximately 3.5 feet off the ground. Athletes must keep their feet across the plane of the rig. The rep starts with arms fully extended and finished when the athlete pulls until the rings touch the biceps or chest. Kipping is permitted.

SHOULDER TO OVERHEAD: Any type of shoulder to overhead movement is acceptable: press, push press, push jerk, split jerk. The rep is complete when both feet are aligned under center with hips, knees, shoulder, and elbows fully extended and bar above the ears.

SLED DRAG: Sled weight is included in weight totals. Sleds will have a strap to drag, along with a harness. Athletes are not required to use the harness but can if they want. The entire sled must cross the line for the rep to count.

SLAMBALL LUNGE: Athlete will hold the slamball anywhere above the waste. Each knee must touch the ground during lunge steps. Athletes will extend knees completely at the top for the rep to count. Swinging through each step is allowed.