Saturday, February 18, 2017



In teams of 4:
50, 40, 30, 20, 10

Or, in teams of 6:
60, 50, 40, 30, 20, 10

 - Hang Snatch
 - Push Press
 - OHS
 - Deadlift


Each team will operate with a single barbell. Once the barbell has left the ground for the first movement, it cannot touch the ground again for the remainder of the workout. If it does, all team members must do 10 Burpees before continuing. 

The "ground rule" for the DL is different:
The bar must touch the ground on each rep, but rest must occur in the top position (i.e. all Touch 'N Go reps).
***Adv. -- Floating deadlifts (bar comes as close to floor as possible, but does not touch)

Decide as a team on an appropriate weight for each movement (the weights should be tough but cycleable for 5-10 reps at a time -- ask your coach for help). Each successive movement should increase in weight (i.e. your hang snatch should be your lightest movement, and deadlift the heaviest). 

Every team member must do at least 1 rep of each movement each round. 

Once all reps of a movement have been completed, the team must continue to hold the bar off the ground while changing the weights out. It must then be carried (by the team as a whole or an individual) a minimum distance of 10m before starting the next movement. Repeat this for each movement. 

You may have individualized weights, but the weights must be changed while the bar is held. 

Teams can be co-ed or all male/female. If finding an appropriate weight is difficult (i.e. there is a large discrepancy in strength between team members), the athlete requiring the lighter weight may choose to modify the entire workout: doing hang cleans in place of snatches, jerks instead of push press, front squats instead of OHS. Deadlift, however, should remain the same. This decision is at the athletes' and/or coach's discretion. 

For safety purposes, the bar must be at a full rest before team members begin to assist. Team members may form a "human rack" for the next athlete in rotation by holding the bar at the shoulder level or the hip level, but NOT the overhead position. Therefore, an athlete seeking to "tag out" of doing OHS, must bring the bar down behind his/her neck or bring it down to the hip before his teammates may assist and allow him to let go of the bar.

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