JOE SAKIC:

RX

For Time (CAP 11)

20 Snatch (155/105)

30 Synchro TTB 

--both athletes working below--

25/20 Bar Muscle Ups 

40/30 cal ski 

--both athletes working above --

30 Synchro TTB 

20 Snatch 

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Masters 

For Time  (CAP 11)

20 Snatch (135/95)

30 Synchro TTB 

--both athletes working below--

15/12 Bar Muscle Ups 

30/24 cal ski 

--both athletes working above --

30 Synchro TTB 

20 Snatch 

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Scaled

For Time  (CAP 11)

20 Snatch (105/75)

30 Synchro Med ball sit ups

--both athletes working below--

25 Pull Ups

30/25 cal ski 

--both athletes working above --

30 Synchro Med ball sit ups

20 Snatch 

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Flow: 

RX/Masters Flow:

At 3.2.1. GO Athletes will begin on their 20 snatches; athletes may split, however. After their 20 snatches, athletes will move to the pull-up bar and begin on their 30 synchro TTB. The synchro position of the TTB is when both feet of both athletes touch the bar at the same time. After their TTB, one athlete will stay at the pull-up bar and begin working towards their designated number of bar muscle-ups, while the other athlete will advance to the ski and begin working on their designated calories. Athletes may switch at any time they please, but are not able to advance until both Ski calories and bar muscle-ups are both completed. 

After the designated ski calories and BMU are met, both athletes will begin on their second set of TTB. After the synchro TTB, both athletes may return to their barbell to finish with their 20 snatches split, however. 

Time will be taken after the 20th snatch. If a team fails to complete the whole workout, they will be given credit for the number of reps completed within the time CAP. 

Scaled Flow 

At 3.2.1. GO Athletes will begin on their 20 snatches; athletes may split, however. After their 20 snatches, athletes will move to their ab-mats and begin on their 30 synchro med ball sit ups. The synchro position of the medball sit up is when the ball makes contact with the feet and when the ball makes contact with the ground overhead. After their synchro med ball sit ups, one athlete will stay at the pull-up bar and begin working towards their designated number of pull-ups, while the other athlete will advance to the ski and begin working on their designated calories. Athletes may switch at any time they please, but are not able to advance until both Ski calories and pull-ups are both completed. 

After the designated ski calories and pull-ups are met, both athletes will begin on their second set of med ball sit ups. After the synchro med ball sit ups, both athletes may return to their barbell to finish with their 20 snatches split, however. 

Time will be taken after the 20th snatch. If a team fails to complete the whole workout, they will be given credit for the number of reps completed within the time CAP. 

Movement Standards: 

Snatch

1. Each rep starts with the bar on the ground.
2. The barbell must be lifted overhead in one motion (no clean and jerks). ◦ Any style of snatch is permitted, except a hang snatch.
3. The rep is credited when: 

•  Hips, knees, and arms are extended. 
• The bar is over the middle of or slightly behind the body when viewed from profile.
• The feet are in line.

Synchro Toe to Bars: 

1. Athletes begin by hanging from the pull-up bar with arms extended.
   
   • The heels must be brought back behind the vertical plane of the bar. 
   • Overhand, underhand, or mixed grips are all permitted. 
2. The rep is credited when both athletes' feet make contact with the bar between the hands at the same time.
   
   • Any part of the feet may make contact with the bar.

Synchro Med-ball Sit ups: 

1. Athletes begin sitting on the floor with their medball between their hands and resting in their lap 
2. The athlete's med ball must touch the ground over the athlete's head and touch their feet at the end of the rep
3. The rep is credited when both athletes' med ball makes contact with their feet at the same time.

• Any part of the ball may touch any part of the feet

Bar Muscle Ups: 

1. Start each rep with arms fully extended and feet off the ground.
2. Pass through some portion of a dip before locking out over the bar.
3. The rep is credited when: 
   
   • Arms are fully extended in the support position.
   • Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

Pull Ups:

1. Start each rep with arms fully extended and feet off the ground.
   
   1.  Any style of grip is permitted. 
2. The rep is credited when the chin breaks the horizontal plane of the bar. 

NOTE: Any style of pull-up is permitted as long as the criteria above are met

Ski

1. The monitor will be set to calories and will count up
   
   1. Athletes may not touch their monitor
2. Athletes may use any damper they please 

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