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The Punisher

Rx

For Time (10:00 Cap)*
 
5 Rounds of:
6 Cleans 
6 Front Squats
6 Shoulder to Overhead

 

5 Rounds of:
6 Snatches
6 Overhead Squats
6 Alt Overhead Lunges

 

Barbell (135/95)
* Rounds can be completed in any order

**Tie Break time will be at completion of the 5th Round

SCORE is TOTAL TIME

INT

For Time (10:00 Cap)*
 
5 Rounds of:
6 Cleans 
6 Front Squats
6 Shoulder to Overhead

 

5 Rounds of:
6 Snatches
6 Overhead Squats
6 Alt Overhead Lunges

 

Barbell (95/65)

* Rounds can be completed in any order

**Tie Break time will be at completion of the 5th Round

SCORE is TOTAL TIME

Sc

For Time (10:00 Cap)*
 
10 Rounds of:
6 Cleans 
6 Front Squats
6 Shoulder to Overhead

Barbell (75/55)

* Rounds can be completed in any order

**Tie Break time will be at completion of the 5th Round

SCORE is TOTAL TIME

The Punisher

Workout Flow

At the count of 3..2..1..GO, Athletes will begin working on their rounds with one athlete working at a time. The order in which rounds are completed does not matter; however, ONE FULL ROUND has to be completed before athletes are allowed to switch off (e.g. Athlete one does all 6 cleans, 6 front squats, 6 shoulder to overhead before switching). Athletes are required to alternate complete rounds. No minimum work requirement for athletes (one athlete could do all the clean rounds one athlete could do all the snatch rounds if so desired).  Each unfinished rep at the time cap will add :01 to the team's score.

Movement Standards

Clean - Bar must move from the ground to the athletes front rack in one motion. Any style of clean is permitted: muscle, split, squat, power. Rep is credited when the athlete reaches full extension and the bar is supported in the front rack. Hang Cleans are NOT allowed.

 

Front Squat - Athletes will begin the rep with the barbell in the front rack position. The barbell must be supported on the collar bone with elbows in front of the body. Hip crease must descend below parallel and the rep is credited when the athlete stands to full extension . Athletes may choose to squat clean the first rep as long as they follow the aforementioned standards.

Shoulder to Overhead  - Athletes will begin the rep with the barbell in the front rack position. The rep is credited when the athlete has the bar locked out overhead and stands to full extension SHOWING CONTROL OF THE BAR before bringing it down for the next rep. Bar must also be over the middle of the athlete's body (not in front). Strict presses, Push presses, Push Jerks, Split jerks, and squat jerks are all acceptable.

 

Snatch - Bar must move from the ground to the athlete’s overhead position in one motion. Any style of snatch is permitted: muscle, split, squat, power. Rep is credited when the athlete reaches full extension and the bar is supported in the overhead position. Hang Snatches and Cleans are NOT allowed.

 

Overhead Squat - Athletes will begin the rep with the barbell in the overhead position. The barbell must be supported over the athletes head and the barbell cannot touch any part of the athletes body other than their hands. Hip crease must descend below parallel and the rep is credited when the athlete stands to full extension and shows control overhead. Athletes may choose to squat snatch the first rep as long as they follow the aforementioned standards.

Alternating Overhead Lunges - Athletes will begin the rep with the barbell in the overhead position. The barbell must be supported over the athletes head and the barbell cannot touch any part of the athletes body other than their hands. The athlete will then bend their knee until it makes contact with the floor. The rep is credited when the athlete reaches full extension at the top and shows control of the bar. Athletes must alternate legs. If a rep fails on one side, it must be repeated on that same side again. Forward or reverse lunges are permitted. These lounges will be in place. Athletes are not allowed to “walk” the bar/lunges.

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