WOD #1

WORKOUT FLOW

Prior to the start of the workout, Teams will declare who is "Partner 1" and "Partner 2". At the call of "3, 2, 1, GO", Teams will have 3 minutes to complete 3-6-9 of Clean & Jerks and Snatches. Partner 1 will perform 3 Clean & Jerks. Partner 2 will then perform 3 Snatches. Partner 1 will perform 6 C&Js, then Partner 2 will perform 6 snatches.This pattern will continue until Partner 2 finishes 9 snatches.


If teams are able to complete the 36 reps in the 3 minutes, they will increase their barbell loads to the prescribed weights and be given an additional 3 minutes to complete 3-6-9-12 of Clean & Jerks and Snatches. This time, Partner 2 will perform 3 Clean & Jerks and Partner 1 will perform 3 Snatches. This pattern will repeat until Partner 1 finishes 12 snatches.  


If teams are able to complete the 60 reps in the 3 minutes, they will increase their barbell loads to the prescribed weights and be given an additional 3 minutes to complete 3-6-9-12-15 of Clean & Jerks and Snatches.  Partner 1 will return back to Clean & Jerks and perform 3 reps. Partner 2 will then perform 3 snatches. This pattern will continue until Partner 2 finishes 15 snatches. 


Time will be called when Partner 2 completes the 15th snatch. If teams are not able to finish their prescribed work within their time cap, the team score will be total reps completed. 

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DIVISION STANDARDS

D1: 95/65, 115/75, 135/95

D2: 85/55, 95/65, 115/75

D3: 45/35**, 85/55, 95/65

**Hang Position for Both Clean & Snatch**

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MOVEMENT STANDARDS

Snatch

The barbell begins on the ground. Touch and go is permitted. No bouncing. Any style of snatch is allowed: Power, Squat or Split. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is a true snatch, meaning the barbell must go from the ground to overhead in a smooth motion. Clean & Jerks are not permitted. Any style of snatch is allowed: Power, Squat or Split.  

Clean & Jerk

The barbell begins on the ground. Touch and go is permitted. No bouncing. Any style of  Clean is allowed: Power, Squat or Split. The barbell must start from the ground and touch the shoulders before going overhead. Any style of Shoulder-2-Overhead is allowed: Strict Press, Push Press, Push Jerk, or Split Jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.