THE WORKOUT

GRAYSON

 18:00 AMRAP


10 Single Arm Dumb Bell Clean & Jerks

50 Burpees

10 Single Arm DB Thrusters

50 Box Jump Overs (Scaled: Box Step Overs)

10 Alternating Snatches (5L/5R)

100 ft Sled Push (Split 50ft each) RX 175/125 Scaled: 125/80 (sled weight is 80#)


 

MOVEMENT STANDARDS

Dumbbell Clean and Jerks RX 50/35 scaled 35/20

This is a single arm DB Clean & Jerk in which each rep the DB starts on the floor.

After DB has left the floor the athlete may perform any clean so long as the DB makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may push jerk or split jerk to get the DB overhead. At the top, the arms, hips and knees must be fully locked out with the DB clearly over the middle of the athlete’s body. Both heads of the DB must touch the floor for rep to count.

Burpees

At the ground, athletes chest and thighs must make contact with the floor. RX- feet must come back together. Scaled - step up one foot at a time. Hips must be fully extended and athlete must jump and clap overhead.

ONLY ONE PERSON MAY WORK AT A TIME

DB Thrusters RX 50/35 scaled 35/20

This is a Single-Arm Dumb Bell (DB) thruster in which the DB moves from the bottom of a front squat to full lock out overhead. The DB starts on the floor. A full squat clean into the thruster is allowed if the DB is on the ground. The DB must come to full lock out overhead with the hips, knees and arms fully extended, and the DB directly over the shoulder.

Box Jump Overs (scaled: Box Step Overs)

In the box jump-over, there is no requirement to stand tall while on top of the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

ATHLETES MAY ALTERNATE BUT ONLY ONE MAY WORK AT A TIME

Alternating Snatches RX 50/35 scaled 35/20

The DB snatch starts with the DB on the ground and finishes with the DB directly overhead. At the bottom of the movement , BOTH heads of the DB must touch the ground. The DB must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing of the DB is not allowed. Athletes must alternate arms after each rep. The DB must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the rep. At the top, the arms, hips and knees must be fully locked out with the DB clearly over the middle of the athlete’s body.

100 ft sleds (Split 50ft each) RX 155/105 Scaled: 105/60

Each athlete must complete 1 full length of 50ft to count as 1 rep. 100ft of sled pushes must be completed before beginning next round.