MACC Team Qualifier Workout 20.3

Flow

At the call of 3,2,1 Go TWO athletes will move to the rig and begin synchro toes to bar.  Athletes may switch as needed. The team will then move to the wall where THREE athletes will complete 15 synchro burpees over the wall; again switching as needed. The team will then move to the barbells where the male athletes will complete 10 power snatch and the female athletes will complete 10 power snatches. There will be one bar for the males and one bar for the females. Athletes may only complete reps on their respective barbells.  The power snatches are not synchro. When the snatches are complete the athletes will move back to the toes to bar; continuing this pattern for 20 minutes.

Score is total reps. (Please note each round is worth 55 reps- 20 reps for Toes to bar; 15 reps for burpees, 10 reps for snatches on male bar, and 10 reps for snatches on female bar.)

Movement Standards

Synchro Toes to Bar-In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.  The synchronized portion is counted when both athletes make contact with the bar at the same time. 

Synchro Hanging Knee Raises- In the hanging knee raise the athlete must go from a full hang to having the knees break the horizontal plane of the hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both knees must come break the horizontal plane of the hips at the same time, inside the width of the body.  The synchronized portion is counted when both athletes break the plane of the hips at the same time. 

Synchro Burpees over Wall- Each burpee must be performed perpendicular to and facing the wall.  The wall will consist of three boxes touching side by side and set to the designated height. The chest and thighs must touch the ground at the bottom. The athlete must jump over the box from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Scaled division will be permitted to step over the wall. The synchronized portion of the movement is when all three athletes are on the ground with chest and thighs touching the ground at the same time. 

Power Snatch- The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under hips. Hang snatch is not allowed.

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 boxes and barbells to be used so the loads/measurements 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.