Competition Corner

"Meet Me at the Bar"

Description:
AMRAP in 9 minutes:
12 synchro deadlifts
9 synchro overhead squats
6 synchro hang snatches
RX weights: (135/95, 155/105, 165/115)
Scaled weights (95/65, 115/75, 125/85)
All four teammates begin on the starting mat. At the call of “3-2-1-Go,” one male and one female athlete move to the barbells. This M/F pair begins working through each of the barbell movements together making sure they are synchronized. These athletes can switch in and out with their teammates as much as they choose, but one male and female must be working in synchro format throughout the workout.
At the 3:00 mark, athletes will stop their workout and add weight to their barbells. Once barbells are properly loaded with the second weight, athletes will pick up where they left off in their current round. For example, if a team is 3 rounds plus 7 deadlifts into the workout when the clock hits 3:00, they would start on deadlift 8 after they add weight to the barbells. At the 6:00 mark, athletes will stop their workout and add weight to equal the final load of the workout. Once again, they will continue where they left off in their current round.
Only synchronized reps will count. If one athlete gets there first, he/she must wait for his/her teammate to get their bar in the same position.
*For safety purposes, only one male and one female on the working mat at the same time. Non-working athletes need to remain on the starting mat. If more than two athletes are on the mat while lifts are happening, those reps will not count.
*All four teammates can help load the barbells at the 3:00 and 6:00 mark.
*Deadlift synchronized at the top of the lift
*OHS synchronized at the bottom of the squat and at the top of the lift
*Hang snatch synchronized at the top of the lift
*Athletes can receive the snatch in a full squat, power snatch, or split snatch. However, they must wait on their partner to be fully locked out at the end of the lift before going back to the hang.
*RX loads –
Male barbell: 135 (45s) – 155 (add 10s) – 165 (remove 10s and add 15s)
Female barbell: 95 (25s and 5s) – 105 (remove 5s and add 10s) – 115 (add 5s)
*Scaled loads –
Male barbell: 95 (25s) – 115 (add 10s) – 125 (remove 10s and add 15s)
Female barbell: 65 (15s) – 75 (add 5s) – 85 (remove 5s and add 10s)