STUDIO CITY &  HERMOSA BEACH

17.3

Prior to 8:00, complete:
3 rounds:
6 Chest-to-Bar Pull Ups
6 Squat Snatch (95/65)
Then, 3 rounds:
7 Chest-to-Bar Pull Ups
5 Squat Snatch (135/95)

*Prior to 12:00, 3 rounds:
8 Chest-to-Bar Pull Ups
4 Squat Snatch (185/135)

*Prior to 16:00, 3 rounds:
9 Chest-to-Bar Pull Ups
3 Squat Snatch (225/155)

*Prior to 20:00, 3 rounds:
10 Chest-to-Bar Pull Ups
2 Squat Snatch (245 / 175 lb.)

Prior to 24:00, 3 rounds:
11 Chest-to-Bar Pull Ups
1 Squat Snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes. 

Another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.


Rx: 
Men 95 - 135 - 185 - 225 - 245 - 265
Women 65 - 95 - 135 - 155 - 175 - 185

MOVEMENTS:
CHEST-TO-BAR PULL UPS
SQUAT SNATCH

CHEST-TO-BAR PULL UPS
Chest must clearly come in contact with the bar below the collarbone.
Arms must be fully extended at the bottom with the athletes feet off the ground.

SQUAT SNATCH - Rx Athletes
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth.
A power snatch followed by an overhead squat will not be allowed. 


Scaled:
Men 45 - 75 - 95 - 115 - 135 - 155
Women 35 - 55 - 65 - 75 - 95 - 105

MOVEMENTS:
JUMPING CHIN-OVER-BAR PULL UPS
SQUAT SNATCH (POWER SNATCH + OVERHEAD SQUAT PERMITTED) 

JUMPING CHIN-OVER-BAR PULL UPS
The bar must be at least 6 inches above the athletes head.
At the bottom the arms must be fully extended.
At the top, the chin must break the horizontal plane of the bar.

SQUAT SNATCH - Scaled Athletes & Masters 55+
Athlete is not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. 

Comment