Competition Corner

22.3

The Workout:
15 Minute Time Cap
21 Thrusters 30/25KG
21 Lateral Burpees Over Bar
18 Thrusters 30/25KG
18 Lateral Burpees Over Bar
15 Thrusters 30/25KG
15 Lateral Burpees Over Bar
12 Thrusters 30/25KG
12 Lateral Burpees Over Bar
9 Thrusters 30/25KG
9 Lateral Burpees Over Bar
6 Thrusters 30/25KG
6 Lateral Burpees Over Bar
3 Thrusters 30/25KG
3 Lateral Burpees Over Bar
Movement Standards:
Thrusters:
This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, but the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The barbell must then come to a controlled full lock out overhead with hips, knees and arms at full extension. Touch and go reps are acceptable, however bouncing of the barbell is not allowed.
Note: Athletes are to load their own bar, and the same barbell is to be used throughout the workout.
Lateral Burpees Over Bar:
The athlete will start by completing a burpee - the chest and thighs must make contact with the floor for the rep to count. The burpees must be lateral facing. Using a two-footed take off and landing the athlete will then jump over the bar, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side.