WORKOUT DESCRIPTION (INDIVIDUAL)
Athlete starts on the rower with hands off the paddle. Damper may be set at any position. Paddle must be put down at the 10:00 mark. Score is total meters.
Part B begins at the 13:00 mark and continues for 7:00, ending at 20:00. Athletes must complete 5 reps of squat cleans before moving to the rings for 5 ring muscle ups. Once completed, the athlete heads back to the bar for 4 squat cleans and 4 ring muscle ups. This continues for rounds of 3, 2, and 1. If the athlete completes the workout before the 7:00 cutoff, they go back to the round of 5 and begin again.
Score is total reps completed.
WORKOUT DESCRIPTION (TEAMS)
Part B runs the same as Part A, with two same sex partnerships starting the workout simultaneously, but performing it separately. Both partnerships begin with 5 squat cleans, alternating as necessary. Once the 5 cleans are completed, one athlete will move to the rings while the other holds the weight in front rack position. Ring muscle ups will only be counted while the bar is in front rack. Athletes may alternate at any time to complete the work. Once 5 ring muscle ups are completed, teams will move back to the bar and perform 4 squat cleans, followed by 4 ring muscle ups. Once teams have completed rounds of 3, 2, and 1, they go back to the round of 5 and restart the workout.
Score for the team is the total combined reps of both partnerships.
MOVEMENT STANDARDS
Squat Clean Standards – Bar must start on the ground and travel to the front rack position in one fluid movement. The lift must pass through a full squat at the bottom with the hip crease clearly below the knee. The athlete must show control with full extension of the knee and hip. A power clean + front squat is not permitted.
Ring Muscle Up Standard – The movement starts with arms extended and feet off the ground and is completed with the athlete in support with elbows locked above the rings. Athletes must pass through at least a portion of a dip and the feet shouldn’t rise above the rings.
Jumping Ring Muscle Up Standard – Athletes must adjust the rings so that the top of the ring is eye level. The movement begins with the arms straight and the athletes head below the rings, and is completed with the athlete in locked out support above the rings. No dip is required.