Mako Monster Mash 4

Athlete 1

3 Attempts Est. 1 Hang Snatch + 2 Overhead squats

Athlete 2

3 Attempts Est. 1 Hang Clean + 1 Front Squat + 1 Shoulder to Overhead

WORKOUT ONE FLOW 

Before the heat’s official clock starts, the first athlete will be allotted roughly 1 minute to load and declare their starting weight.  

At 3.2.1 Go, the athlete in Lane 1 will have 30 seconds to complete the Snatch complex. They MUST start the complex within the first 10 seconds. At the 30-second mark, the athlete in Lane 2 will begin their 30 seconds to complete the lift, and must begin the lift within the first 10 seconds. This pattern will continue until all athletes have made their 3 attempts on the Snatch Complex. There will be no transition time between the complexes. The first athlete attempting the Clean S2O Complex will do so as soon as the last athlete of the Snatch Complex is finished. The athletes will have 30 seconds to complete the Clean S2O complex and must begin their lift in the first 10 seconds. Once all athletes have completed their 3 attempts at the Clean S2O complex, the top lifts will be credited to the athletes.

Athlete 1 will have 3 attempts at a 1 Hang Snatch + 2 OHS

Athlete 2 will have 3 attempts at a 1 Hang Clean + 1 FS +1 S2O

Each athlete may help load the bar.
Weight must be declared before the start of the lift.
Collars must be used on the barbell. 

MOVEMENT STANDARDS:

HANG SNATCH: Power or Full are allowed. Once the lift has started, the bar must be deadlifted up to a complete lockout, and then the hang snatch can be initiated. The lift must stay above the knee. The hang snatch is completed when the bar is locked out overhead, hips and knees are fully extended.

OVERHEAD SQUAT: The bar must remain overhead throughout the full rep. The hip crease must pass below the knees. The squat will count when the athlete is standing in the locked-out position. Knees and hips must be fully extended for the rep to count. 

***Lift is completed when the bar is locked out overhead, hips and knees are fully extended, and the Judge gives you the down signal.

HANG CLEAN: Power or Full are allowed. Once the lift has started, the bar must be deadlifted up to a complete lockout, and then the hang clean can be initiated. The lift must stay above the knee. The hang clean is completed when the bar is in the front rack position, hips and knees are fully extended. 

FRONT SQUAT:  The bar must be in the front rack position. The hip crease must pass below the knees. The squat will count when the athlete is standing in the locked-out position. Knees and hips must be fully extended for the rep to count. 

SHOULDER TO OVERHEAD: Any style of jerk is permitted. Press-outs, which are not allowed in traditional meets, will be permitted as long as the athlete shows complete lockout and control at the top. 

***Lift is completed when the bar is locked out overhead, hips and knees are fully extended, and the Judge gives you the down signal.

The Turnbow Trap

For Time:

P1: 400m Sandbag Run 50/35

P2: 400m Sandbag Run 50/35

@ 6 minutes

For Time:

87 Cal C2 Bike

87 Cal Row Erg

Workout Description:

At 3.2.1. Go, Athlete 1 will pick up the designated sandbag and complete the running course. Once athlete 1 returns, they will hand off their sandbag to athlete 2 to complete the running course. Once athlete 2 crossed the finish line, the total time will be the 1st of the 2 scores. 

- At the 6-minute mark -

Both athletes will start on their machine of choice. At the 6-minute mark, Athletes will start working through their 87 calories on each machine. Both are working at the same time on the C2 Bike and Rower. At any point, athletes may switch machines. Time is stopped when both machines show 87 calories and both athletes cross the finish line. 

Time Cap: 13 minutes

The Turnbow Trap

For Time:

P1: 400m Sandbag Run 50/35

P2: 400m Sandbag Run 50/35

@ 6 minutes

For Time:

87 Cal C2 Bike

87 Cal Row Erg

Workout Description:

At 3.2.1. Go, Athlete 1 will pick up the designated sandbag and complete the running course. Once athlete 1 returns, they will hand off their sandbag to athlete 2 to complete the running course. Once athlete 2 crossed the finish line, the total time will be the 1st of the 2 scores. 

- At the 6-minute mark -

Both athletes will start on their machine of choice. At the 6-minute mark, Athletes will start working through their 87 calories on each machine. Both are working at the same time on the C2 Bike and Rower. At any point, athletes may switch machines. Time is stopped when both machines show 87 calories and both athletes cross the finish line. 

Time Cap: 13 minutes

Rx

11 Synchro Burpees

22 Front Squats 135/95

22 CTB Pull-Ups

11 Synchro Burpees

22 Power Cleans

22 Shoulder to Overhead 135/95

11 Synchro Burpees

22 Shoulder to Overhead 135/95

22 Power Cleans

11 Synchro Burpees

22 CTB Pull-Ups

22 Front Squats 135/95

11 Synchro Burpees

Scaled 

11 Synchro Burpees

22 Front Squats 95/65

22 Pull-Ups

11 Synchro Burpees

22 Power Cleans 95/65

22 Shoulder to Overhead 95/65

11 Synchro Burpees

22 Shoulder to Overhead 95/65

22 Power Cleans 95/65

11 Synchro Burpees

22 Pull-Ups

22 Front Squats 95/65

11 Synchro Burpees

Workout Description:

At 3.2.1. Go, both athletes will work in synchro to complete 11 lateral burpees over the bar. Once the burpees are completed, one athlete will work at a time to complete 22 front squats. The inactive athlete must rest on the designated mat. Athletes can break up all the movements (except the synchro lateral burpees) as needed until the number of reps is completed. Your score is the time called when the last rep is completed. The tie-break time is after the first round of S2O is completed. 

Time Cap: 13min 

Synchro = Each athlete's chest & thighs on the ground at the same time.

Yes, the 1st rep of the front squat can be a squat clean

Rx

For Time:

21-15-12-9

Wallball 20/14

Toes to Bar

Partner Deadlifts 

Deadlift Weight:

Rx - 405/305

Rx Coed - 315 (45# Bar)

Scaled

For Time:

21-15-12-9

Wallball 14/10

Knee Rasies

Partner Deadlifts

Deadlift Weight:

Scaled - 315/215

Scaled Coed - 225 (45# Bar)

Workout Description:

At 3.2.1. Go, Athlete 1 will begin working through 21 wallballs while Athlete 2 rests on the designated mat. Athletes can break up all the movements (except the deadlifts) as needed until the number of reps is completed. Once 21 wallballs are completed, the athletes will begin working through 21 toes-to-bar; then, 21 partner deadlifts (completed together). When the round of 21 is complete, the athletes will begin working through the round of 15 in the same format; this format will be followed for the rounds of 12 and 9. Time will be called when the last rep is completed and both athletes return to the starting mat. The score is the total time to complete the workout.

Time Cap: 13min 

WALL BALL 

The hip crease must pass below the knees. The ball must make contact with the correct division height target. Men - 10ft, Women - 9ft 

TOES TO BAR

Begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet make contact with the bar at the same time.

Grips/hand protection is permitted.

KNEE RAISES

Begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the knees are above the hip crease.

Grips/hand protection is permitted.

PARTNER DEADLIFTS

The barbell begins on the ground with both athletes standing side-by-side. The barbell is lifted until both athletes’ hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Both sides MUST be touching the ground at the same time before the next rep is started. ***GRIPS CANNOT BE USED AS STRAPS FOR THE DEADLIFTS.***