ATHLETES: Please read this entire page before you begin your workout
WOD 3: SNATCH COMPLEX
Click HERE to print your scorecard
5 mins to establish a max weight for the following complex:
1 Squat Snatch + 3 OHS
The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement. The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words. A power snatch followed by an overhead squat is NOT permitted. From the bottom of the squat position, the athlete must stand and finish standing with the hips, knees, and arms fully extended with the barbell over the heels.
Without dropping the bar, The Athlete will then move into the overhead squat portion of this complex.
The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The video judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).
• Plates to load for your max squat snatch+OHS complex (no smaller than ½ lb.)
VIDEO SUBMISSION RULES:
Prior to starting, film the barbell and plates (of your starting weight) to be used so the load can be seen clearly. Add plates appropriately and announce the weight to the camera before each attempt. All video submissions should be uncut and unedited in order to accurately display the performance. A clock showing the time should be in the frame throughout the entire workout. Shoot the video from an angle so that meeting the movement standards can be clearly seen. Upload your video to YouTube or Vimeo and type in the link on your scorecard. Any questions, email email@example.com
NOTE: Video submission is optional but mandatory for all of those who want to be eligible to podium.
Click HERE to submit your score.
Every athlete (RX/Scaled) who performed the WOD as prescribed should click the option of the form labeled:
“I certify that I performed all movements according to the prescribed standards for the event.”