I want to thank Liz, Cindy, Catherine, Darryl, and Sweet Pea (lol) for helping me with the mats today!!!!!
Four rounds for time of:
10 One-arm dumbbell snatches (100/70 lbs) Scaled M-60/L-35
Sprint
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The athlete will begin standing in a designated area. At the call of "3-2-1 … Go!" the athlete may reach down and begin his or her 10 one-arm dumbbell snatches, alternating arms each repetition. After 10 complete repetitions (which includes touching the ground), he or she advances his or her dumbbell to the next station, places the dumbbell down with control, then sprints to the end of the floor and back to the dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint. The athlete then begins a second round of one-arm dumbbell snatches, alternating arms each repetition. After 10 repetitions, he or she advances the dumbbell to the next station, then sprints to the end of the floor and back to the dumbbell. The athlete does two more rounds following the same pattern. Each time the athlete completes 10 snatches, including touching the ground on the final snatch, he or she will advance the dumbbell with control before beginning the sprint.
When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.
Time cap: 10 minutes
Scoring
The athlete's score is his or her total time. If an athlete does not finish the entire workout in the 10-minute time cap, his or her score is 10:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If an athlete cannot complete one full round of 10 snatches and the sprint, then the athlete does not advance to the next workout.
Movement Standards
One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.
Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.
The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter "wanders" or uses a split style.
A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.
Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.
One-arm snatch, start and finish position
One-arm snatch, top position
Sprint:
At the turn around point, athletes must touch the designated mat with both hands before returning. If they touch with only one hand, they will be required to return to the mat to touch with both hands before beginning the next round. Each sprint is complete once the athlete touches their dumbbell.
Sprint turn-around, both hands touch
End of sprint, touch dumbbell
