MIKAELA SHIFFRIN:

RX

For Time (CAP 17)

200m Run

18 SB Cleans (150/100)

400m Run

15 SB Cleans

600m Run

12 SB Cleans

800m Run

9 SB Cleans

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Masters

For Time (CAP 17)

200m Run

15 SB Cleans (130/100)

400m Run

12 SB Cleans

600m Run

9 SB Cleans

800m Run

6 SB Cleans

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Scaled

For Time (CAP 17)

200m Run

15 SB Cleans (100/70)

400m Run

12 SB Cleans

600m Run

9 SB Cleans

800m Run

6 SB Cleans

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Flow

RX Flow

At 3.2.1. GO athletes will start on their 200m run. Athletes will start running together; they do not have to stay together, but can run together if they please. They will follow the run course until the first turnaround. When the first athlete returns, they are able to start working on the sandbag cleans over the yoke prior to their second athlete finishing their run. When the second partner returns, they can help their teammate get to the designated 18 Sandbag cleans over the yoke. Once all SB cleans are complete, athletes will begin their 400 m run. Again, athletes will take off together, but do not need to stay together.

Athletes will follow the same flow for their 400 m run into 15 SB Cleans. The 400m will be the second turn around on the run course.

Athletes will follow the same flow for their 600 m run into 12 SB Cleans. The 600m will be the Third turn around on the run course.

Athletes will follow the same flow for their 800 m run into 9 SB Cleans. The 800m will be the fourth turn around on the run course.

After the final 9 cleans, both athletes will advance to their finish mat. Once BOTH athletes are on the finish mat, their time will be taken.

There is a 17-minute Cap. If the team fails to complete the full workout by the 17-minute mark, they will be given credit for the reps that were completed in the 17-minute window.

There will be no tiebreak.

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Masters/Scaled Flow

At 3.2.1. GO athletes will start on their 200m run. Athletes will start running together; they do not have to stay together, but can run together if they please. They will follow the run course until the first turnaround. When the first athlete returns, they are able to start working on the sandbag cleans over the yoke prior to their second athlete finishing their run. When the second partner returns, they can help their teammate get to the designated 15 Sandbag cleans over the yoke. Once all SB cleans are complete, athletes will begin their 400 m run. Again, athletes will take off together, but do not need to stay together.

Athletes will follow the same flow for their 400 m run into 12 SB Cleans. The 400m will be the second turn around on the run course.

Athletes will follow the same flow for their 600 m run into 9 SB Cleans. The 600m will be the Third turn around on the run course.

Athletes will follow the same flow for their 800 m run into 6 SB Cleans. The 800m will be the fourth turn around on the run course.

After the final 9 cleans, both athletes will advance to their finish mat. Once BOTH athletes are on the finish mat, their time will be taken.

There is a 17-minute Cap. If the team fails to complete the full workout by the 17-minute mark, they will be given credit for the reps that were completed in the 17-minute window.

There will be no tiebreak.

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Movement Standards

SB over yoke:

Each rep starts with the sandbag on the ground and the athlete standing behind
Athletes will throw the sandbag over the yoke in any fashion as long as they are facing the yoke
If the sandbag does not go over the yoke, the athlete will receive a no rep and must re-do the rep. The athlete is NOT required to move the bag back to the original side
Athletes may walk under or around the yoke to their sandbag if they are doing multiple reps at a time.