Workout Name:  Grand Prix

Presenting Sponsor:  Lazarus Entertainment

Division:  Individual

Rx	Intermediate	35-44	45+	Scaled	13 - 15 / 16-18
2 Rounds 18 Wall Balls 4 Cleans 225 / 145 2 Rounds 15 Wall Balls 3 Cleans 255 / 155 2 Rounds 12 Wall Balls 2 Cleans 275 / 165 WB:  20 / 14 (10’ / 9’)	2 Rounds 18 Wall Balls 4 Cleans 185 / 125 2 Rounds 15 Wall Balls 3 Cleans 205 / 135 2 Rounds 12 Wall Balls 2 Cleans 225 / 145 WB:  20 / 14 (10’ / 9’)	2 Rounds 18 Wall Balls 4 Cleans 185 / 125 2 Rounds 15 Wall Balls 3 Cleans 205 / 135 2 Rounds 12 Wall Balls 2 Cleans 225 / 145 WB:  20 / 14 (10’ / 9’)	2 Rounds 18 Wall Balls 4 Cleans 155 / 95 2 Rounds 15 Wall Balls 3 Cleans 185 / 105 2 Rounds 12 Wall Balls 2 Cleans 205 / 135 WB:  20 / 14 (10’ / 9’)	2 Rounds 18 Wall Balls 4 Cleans 135 / 85 2 Rounds 15 Wall Balls 3 Cleans 155 / 95 2 Rounds 12 Wall Balls 2 Cleans 185 / 105 WB:  14 / 10 (10’ / 9’)	2 Rounds 18 Wall Balls 4 Cleans 135 / 85 2 Rounds 15 Wall Balls 3 Cleans 155 / 95 2 Rounds 12 Wall Balls 2 Cleans 185 / 105 WB:  14 / 10 (10’ / 9’)

Workout Flow:

This workout has two scoring opportunities.  The following description will use the Rx wall balls and barbell weights for clarity.  If you are not Rx, please refer to the wall ball and barbell weights in your division - for all divisions, the males will throw wall balls to a 10’ target and females to a 9’ target.  

The workout begins with athletes on the start / finish line.  At the call of go, athletes will complete two rounds of 18 wall ball shots (20 lbs for the males to a 10’ target  / 14 lbs for the females to a 9’ target)  and 4 cleans (225 lbs for the males / 145 lbs for the females).  Once the second round is completed, athletes will perform two rounds of 15 wall ball shots (20 lbs for the males to a 10’ target  / 14 lbs for the females to a 9’ target) and 3 cleans at their new weight (255 lbs for the males / 155 lbs for the females).  After the second round of 15 wall ball shots and 3 cleans has been completed, athletes will perform 2 rounds of 12 wall ball shots (20 lbs for the males to a 10’ target  / 14 lbs for the females to a 9’ target) and 2 cleans at their new weight  (275 lbs for the males / 165 lbs for the females.  After the second round of 12 wall ball shots and 2 cleans has been completed, athletes will sprint through the finish line, where time will be recorded.

Time Cap:  10-minutes

Two scores:  The first score will be the time it takes to complete the first 2 rounds of 18 wall balls and 4 cleans.  The second score will be the total time to complete the workout.

Tie Breaker:  The time to finish the first 2 rounds of 18 wall balls and 4 cleans.

Special Instructions:  N/A

Movement Standards:

Wall Balls:  At the start of each rep, the ball must be in the support position in the front of the athlete’s body.  Squat until the hip crease is below the knees.  A squat clean to start the set is allowed but not required as long as the ball starts on the ground.  The rep is credited when the center of the ball hits the target clearly ABOVE the specified height (10’ for males / 9’ for females).  If the ball hits low or does not hit the target, the rep will not count.  If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Cleans:  The barbell starts on the ground.  Power cleans, squat cleans and split cleans are permitted.  Hang cleans are not allowed.  The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.  If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.

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Workout Name:  Rip Current

Presenting Sponsor:  Riptydz

Division:  Team

Rx	Intermediate	Masters (CoEd Only)	Scaled
Partners A & B 2-Minute Clock Max Reps Synchro Wall Balls Partners C & D 2-Minute Clock Max Reps Synchro Wall Balls 1-Minute Transition Partners A & B 3-Minute Clock Max Reps Clean & Jerks  Partners C & D 3-Minute Clock Max Reps Snatch WB - Males:       20 / 20  WB - Females:   14 / 14 C&J:      225 / 155 Snatch:  185 / 115	Partners A & B 2-Minute Clock Max Reps Synchro Wall Balls Partners C & D 2-Minute Clock Max Reps Synchro Wall Balls 1-Minute Transition Partners A & B 3-Minute Clock Max Reps Clean & Jerks  Partners C & D 3-Minute Clock Max Reps Snatch WB - Males:       20 / 20 WB - Females:   14 / 14 C&J:      185 / 115 Snatch:  135 / 95	Partners A & B 2-Minute Clock Max Reps Synchro Wall Balls Partners C & D 2-Minute Clock Max Reps Synchro Wall Balls 1-Minute Transition Partners A & B 3-Minute Clock Max Reps Clean & Jerks  Partners C & D 3-Minute Clock Max Reps Snatch WB - Males:       20 / 20 WB - Females:   14 / 14 C&J:      185 / 105 Snatch:  135 / 85	Partners A & B 2-Minute Clock Max Reps Synchro Wall Balls Partners C & D 2-Minute Clock Max Reps Synchro Wall Balls 1-Minute Transition Partners A & B 3-Minute Clock Max Reps Clean & Jerks  Partners C & D 3-Minute Clock Max Reps Snatch WB - Males:       14 / 14 WB - Females:   10 / 10 C&J:      135 / 95 Snatch:    95 / 65

Workout Flow:  

In order to maintain safety protocols, for this workout, CoEd teams will be required to work in same sex pairs.  Additionally, the order will be pre-determined with the female pairs (wall balls and clean & jerks) going first and the male  pairs going second (wall balls and snatches) .  

The following description will use the Rx wall balls and barbell weights for clarity.  If you are not Rx, please refer to the wall ball and barbell weights in your division.

This workout begins with all athletes on the start mat.  At the call of go, on a 2-minute clock,  athletes A & B will sprint to the rig to perform max reps synchronized wall balls (20 lbs for the males / 14 lbs for the females) - the synchronicity of the movement must occur at the bottom of the squat.  After finishing the wall ball work, they will tag in athletes C & D to repeat the 2-minutes max reps of wall ball shots.  At the end of the 2-minute clock for C & D there will be a 1-minute transition, where athletes and judges will move to the lifting platform.  At the call of go, on a 3-minute clock, athletes A & B will perform max reps of clean and jerks (225 lbs for the males / 155 lbs for the females) - teams may break these reps however they choose between athletes A & B.  At the end of the 3-minute clock, a new 3-minute clock will begin for C & D to perform max reps of snatch (185 lbs for the males / 115 lbs for the females).  Teams are responsible for changing the weights on the barbell and all teammates may assist in the weight change.

Time Cap:  This workout has a fixed time of 11-minutes

Score:  The score for this workout will be total reps completed

Tie Breaker:  N/A

Special Instructions:   CoEd teams must be paired as same sex.

Movement Standards:

Synchro Wall Balls:  At the start of each rep, the ball must be in the support position in the front of the athlete’s body.  Squat until the hip crease is below the knees.  A squat clean to start the set is allowed but not required as long as the ball starts on the ground.  The rep is credited when the center of the ball hits the target clearly ABOVE the specified height (9’ for the heavier ball / 10’ for the lighter ball).  If the ball hits low or does not hit the target, the rep will not count.  If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.  The synchronicity must occur at the bottom of the squat.

Clean and Jerk:  The athlete and barbell must remain on the lifting platform.  If the athlete or the barbell are not on the lifting platform, the rep will not count.  Each rep starts with the bar on the ground.  Power, squat and split cleans are permitted.  Hang cleans are NOT permitted.  If the athlete’s knee torches the floor during the attempt, the rep will not count.  If a split clean is used, the feet must return in line before the bar before performing the jerk.  Following the clean, the barbell must be in contact with the shoulders to begin the jerk.  A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.  The rep is credited when the barbell is locked out overhead, and arms, hips and legs are extended.  The bar is over or slightly behind the center of the athlete’s body, with feet in line.  If the athlete fails the jerk and brings the barbell back to the front rack, the athlete MAY reattempt the jerk.  As long as the barbell is off the ground when time is called, a successful attempt will count.

Snatch:  The athlete and barbell must remain on the lifting platform.  If the athlete or the barbell are not on the lifting platform, the rep will not count.  Each rep starts with the bar on the ground.  Power, squat and split snatches are permitted.  Hang snatches are NOT permitted.  If the athlete’s knee torches the floor during the attempt, the rep will not count.  The rep is counted when the athlete’s hips, knees, and arms are extended with the bar over the middle of the body, or slightly behind, when viewed from profile.  If a split snatch is used, the feet must return in line before the bar is lowered.  As long as the barbell is off the ground when time is called, a successful attempt will count.