MACC Individual Qualifier Workout 19.2

Flow:

Individual qualifier 19.2 is a two part workout, with two separately scored events. This workout will start with a running clock. The first 10 minutes are dedicated to the athlete performing the complex of 1 Snatch + 2 Overhead Squats. This part of the workout is scored by the heaviest successfully lifted complex. At the call of 3,2,1 Go, the athlete will start with an unloaded bar. They load to desired weight, required to put clips on and complete the complex. The snatch can be squat or power, but if they squat it does NOT count for 1 of the Overhead Squats. After the Snatch they will complete 2 Overhead Squats. They can continue to hit as many sets as they like, moving up or down in weights until the 10 minute mark hits. At the conclusion of the 10 Minutes, the heaviest complex will be their score. Score is in Pounds.

Part B of this workout starts at EXACTLY the 10:00 minute mark. If the athlete chooses they can load their bar to the weight of this workout during 19.2a, but the athlete MUST be the one to load the bar. No judge may load the bar, and the bar used must be the same bar used for 19.2a. The athlete will start by completing 40 Calories on the Assault Bike. The athlete must stay seated on the Bike until the monitor reads 40 Calories. Once finished they will complete 20 Bar Facing Burpees. Once burpees are completed the athlete will continue to 15 Squat Snatches. If they athlete chooses to Power Snatch and then Overhead Squat that is accepted, but the athlete must snatch the weight overhead in one smooth motion, reach full squat depth and then stand up to full extension. Once completed they will do another 20 bar facing burpees. The workout ends with 40 calories on the Assault Bike, and the bike MUST be reset to Zero before starting the 2nd set of Assault Bike calories. When the monitor reads 40 calories the workout is complete.

These are two separately scored events. The first is scored in pounds, and the second is scored by time, INCLUDING the 10 minutes for Part A.

Example Score.

19.2a - 245lbs

19..2b - 24:13 (Notice that technically 19.2b only took the athlete 14:13 to complete, but because the format calls for the time on the running clock when completed as the recorded score. This time INCLUDES the 10:00 from part 19.2a.

Tiebreaker for Part B, is the weight lifted in Part A.

Movement Standards:

Snatch + 2 Overhead Squats: The athlete must lift the bar in one smooth motion overhead. If the athlete may use any variation of the snatch (power, split, or squat), but if the athlete chooses to squat snatch, it does NOT count as one of the overhead squats. Once the snatch is completed, the bar must stay overhead and the athlete completes two overhead squats. Hips breaking parallel on the way down, and standing up into full extension. Again the athlete may go up or down in weight, and there is no limit to the amount of sets, the score is just the heaviest complex completed. Hang snatches are NOT permitted, the bar must start on the floor and be lifted overhead in one smooth motion.

Assault Bike: The Assault Fitness “Classic Assault Bike” must be used for this workout. The monitor on the Assault Bike must be set to zero at the beginning of the workout. The athlete or a judge may turn on the monitor. The athlete must stay seated on the assault bike until the monitor reads 40 calories. The athlete must reset the monitor back to Zero for the second set of Assault Bike. This may be done by the athlete or a judge.

Bar Facing Burpees: The athlete must be facing the bar, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athlete MUST jump over the bar with a two feet takeoff and landing.

Squat Snatch: The squat snatch portion can be done one of two ways. If the athlete chooses to squat snatch they must lift the bar in one smooth motion to overhead, breaking parallel in the squat and standing to full extension. If the athlete chooses to Power Snatch + Overhead Squat that is acceptable, but the same principles apply of the athlete lifting the bar overhead in one smooth motion, then breaking parallel in the squat and standing up into full extension.

Video Submission:

Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals.

Prior to starting, film the plates and barbell(s) to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.