WORKOUT 2 – DAY 1
"POPCORN"

MMM / FFF

Teams will be bouncing around in this workout with the goal to finish as quickly as possible to earn time on the pull-up bar.

ON A 7 MINUTE RUNNING CLOCK:

Part A

Row 250m
15 Lateral burpees over the rower
25 Power snatches 35 / 25 kg


Part B

Max pull-ups in remainder of time

WORKOUT FLOW

The first male athlete may begin seated on the rower but the handle must remain in its place.  On the call of Go the first male athlete will row 250m.  On completion of the 250m they will begin their 15 lateral burpees over the rower.  As soon at the 15th burpee is complete and the athlete begins to move forward to the next station, the second athlete may begin their row.  The first athlete will move down to the next workstation where they will complete 25 Power snatches.  On completion of the 25 Power snatches the athlete will move on to the finish mat where the teams first time is recorded.  Each athlete will be scored as they hit the finish mat giving teams an opportunity to score 3 times for both the male and female teams.  Once the third athlete has touched the finish mat, all 3 athletes may move forward to the pull-up bar and begin Part B of the event - max pull-ups in the remainder of time.  Athletes may rotate through the pull-ups in any format, on either bar and there is no minimum work required by the athletes.  The substitute for pull-ups will be a burpee jumping pull-up.  The female teams will be given a stand by call with 1 minute remaining in the male work time where all teams first athlete may set themselves up on the rower.  The females will begin at the 7 minute mark.

PLEASE NOTE:

Males to go first


First athlete may begin on the rower.


Athlete may begin work as soon as athlete in front has cleared the workstation.


Times will be recorded on the finish of all three athletes.


When the third athlete has finished all three team members may move forward to the pull-up bar to begin Part B.


There will be no transition time between the male and female portions of the event with both sets of athletes having 7 minutes.

SCORE

Part A: Time to complete the workout or number of reps completed before cap

Part B: Number of reps completed

MOVEMENT STANDARDS

Lateral burpee over the rower

The movement begins with the athlete standing beside the rower.  At the bottom of the movement the athlete must touch their chest and thighs on the ground.  There is no requirement to stand to full extension before jumping over the rower.  The athlete may step or jump over the rower with no requirement to take off and land on both feet.  The rep ends when the athlete has both feet on the other side of the rower.  The athlete may not touch any part of the rower when stepping or jumping over.


Power snatch

The barbell will begin on the ground and must be lifted in one smooth motion. Reps may be touch and go but bouncing of the bar is not permitted.  No part of the body other than the feet may touch the ground during the repetition.  At the top of the movement the knees, hips and elbows must be locked out with the bar directly over the body.  The bar may be pressed out but must always continue in an upward motion.  A muscle snatch, power snatch, squat snatch, and split snatch are all permitted provided the movement requirements are met. This is not a ground to overhead anyhow and a clean and jerk will not be permitted.


Pull-up

At the bottom of the movement the arms must be fully extended with the feet clearly off the floor.  At the top, the chin must break the horizontal plane of the bar.  Any style of pull-up may be used including a strict pull-up, kipping pull-up or butterfly pull-up provided the movement requirements are met.


Burpee Jumping pull-up

At the bottom of the movement the chest and thighs of the athlete must touch the ground.  The athlete may then jump to pull themselves up so at the top of the movement the chin breaks the horizontal plane of the bar.  There is no requirement to have the arms fully extended while hanging on to the bar and the feet may still be on the ground.