MACC Team Qualifier Workout 20.1

Flow

At the call of 3,2,1 Go Male athlete 1 and Female athlete 1 will move to their respective barbell and complete 1 round of DT. DT is 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. At the same time Male athlete 2 and Female athlete 2 will be accumulating as many calories on the rower as possible. When BOTH Male athlete 1 and Female athlete 1 have completed 1 round of DT they will switch with the other athletes. Athletes may not switch until the male and the female have BOTH finished the round of DT. This pattern will continue for 12 minutes. The rower monitor will not be reset between rounds. Calorie count showing on each of the rowers at the conclusion of 12 minutes will be the number used for the score.

Score is total reps + total calories

Movement Standards

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

Hang Power Clean: The bar must start in the hang position, with the body fully extended and arms straight. Once the starting position is achieved the athlete may complete a hang power clean using any hang position they like as long as the bar stays above the knees. At the top the elbows must be in front of the bar, with the hips and knees fully extended. Once a rep has been achieved the athlete must reach a position of the arms being fully extended in the hang before completing their next rep. This means the athlete cannot keep an arm bend in the hang position. 

Shoulder to Overhead: Each rep of the shoulder to overhead begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may use any type of shoulder to overhead movement (Strict Press, Push Press, Push Jerk, Split Jerk), but the ending position of overhead with the elbow, shoulder, hips and knees fully extended, and feet in line must be achieved before the rep is complete.

Rower Calories-  The monitor on the rower must be set to zero at the beginning of the row. The monitor must NOT be reset between rounds. Calorie count showing on each of the rowers at the conclusion of 12 minutes will be the number used for the score.

Video Submission:

Elite Teams: Videos are REQUIRED when submitting a score.

Rx/Scaled Teams: An affiliate manager is required to judge your workout.

Prior to starting, film the plates, barbell and dumbbells 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.