WORKOUT 3 ONE MALE / ONE FEMALE (ENTIRE TEAM TO COMPLETE THIS WORKOUT DURING DAY) 500m Row (each person – male then female) then max rounds in remaining time of: 5 Shoulder to Overhead 50/35kg 9 Back Squat 50/35kg • The bar can travel from the last STO to the back rack position to start the first back squat • A scaled weight is allowed, however the athletes must change the plates themselves after the finish of the row. The team score will reflect the reduced weight Please note: 15 minute AMRAP will start and only one athlete can work at a time. Partners must move through the rep scheme one at a time e.g. male works first then female works. Score Max rounds/reps completed in the 15 min time allowance MOVEMENT STANDARD WORKOUT 3 Meter Row – The athletes can use any means necessary to gain max meters on the rower in the time frame. Back Squat- Starting with the bar racked on your back and from a fully locked out position (hips and legs straight), the crease of the hip must clearly be below the knee at the bottom of the squat. The athlete must stand up each rep fully. Standing up means the hips open, legs locked and balanced. Shoulder to Overhead- Bar must start from front rack position and can be lifted to the overhead position with knees, hips and arms fully locked out. Shoulder Press, Push Press, Push Jerk and Split Jerk are all allowed as long as feet are brought back underneath the hips at the completion of the movement. youtu.be/eTInEeKrCi4
Posted on: Mon, 02 Sep 2013 05:28:54 +0000
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