Competition Corner

3-3-3-4

Rx 3-3-3-4 Final
AMRAP 3-3-3-4
*Rest 1min btw
2 Rope Climbs
15 GHDs
5/4 Wall Walks
*Max Thrusters 135/95
*Complete 50 Thrusters to finish
Flow: At the beginning of the wod, the athlete must start near their rope, but may not touch the rope. At 3…2…1…GO, athletes will perform 2 Rope Climbs. After the 2 Rope Climbs, the athlete will go to their GHD and perform 15 GHDs. After the 15 GHDs the athletes will then perform their Wall Walks. Men will perform 5, women will perform 4. In the remaining three minutes, athletes will do max barbell thrusters until the end on the three minute amrap. Athletes will have a mandated 1min rest and repeat these movements until they reach 50 barbell thrusters. The score will be total time to complete 50 thrusters.
Standards:
Rope Climbs: The athletes will start with their feet on the ground. The athlete may jump on the rope. Any style of climbing is permitted. The rep is credited when the athlete clearly touches the designated mark. There is no requirement of the descent of the climbs
GHD: Each rep begins and ends with the athlete seated at the top of the GHD with the hands touching the foot pads. Make athletes must touch to the designated riser. Distance from the top seat will be 40in from the floor and women will be 37in. The rep is credited when the hands touch the foot pads
Wall Walk: The intermediate athlete will have a taped line 55” for women and 60” for the men from the wall. The athlete will start with their hands, chest, thighs, and feet touching the ground with the hands touching the tape.Both feet then must be on the wall before moving the hands.  The athlete will wall walk until both hands are touching the taped line closest to the wall. On the descent, the feet will remain on the wall until both fingertips touch the taped line. The rep is credited when the athlete returns to the starting position with their hands in front of the taped line and the chest, thighs, and feet are on the ground.
Thruster: Each set of the thrusters will begin with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knee in the bottom position. A full squat clean is allowed when the bar is taken from the floor. The rep is credited when the hips, knees, and arms are fully extended at the top and the barbell must be directly over or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. If the barbell is dropped from overhead, it must style on the ground before the athlete picks it up for the next repetition.