*Scores must be submitted by Tuesday, October 25 at 9pm EST.*
INDIVIDUAL WORKOUT DETAILS
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (135/95)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (115/75)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (75/55)
Box Jump Over (24/20) (Can Step Up)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (115/75)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (115/75)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (95/65)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (95/65)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (75/55)
Box Jump Over (24/20) (Can Step Up)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (75/55)
Box Jump Over (24/20) (Can Step Up)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (75/55)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
TEAM WORKOUT DETAILS
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (135/95)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (115/75)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (75/55)
Box Jump Over (24/20) (Can Step Up)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores. The team captain will be responsible for submitting both scores.
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (115/75)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
Two Part Score
On a 16:00 running clock, complete the following:
Workout 4
0:00-8:00 Complete For Time
21-15-9
Overhead Squat (95/65)
Box Jump Over (24/20)
8:00 Cap
Mandatory rest if Workout 4 is completed prior to 8:00 mark
Workout 5
8:00-16:00 Complete For Max Load
Find a 1 Rep Max Snatch
WORKOUT FLOW, STANDARDS & SUBMISSION INFO
This week’s workout is a two-part workout with two scores. Score No. 1 is the time to complete the 21-15-9 couplet. Score No. 2 is a 1 rep max snatch.
The athlete must use a 16 minute running clock that counts up from 0:00.
The workout begins with the athlete standing tall in front of the loaded barbell. At the call of “3..2..1..go”, the athlete will perform 21 overhead squats. Once all reps are complete, the athlete will complete 21 box jump overs. Once complete, the athlete will complete 15 overhead squats and 15 box jump overs. Once complete, the athlete will complete 9 overhead squats and 9 box jump overs. The clock stops when the athlete completes their final rep of box jump overs and both feet hit the ground.
The athlete will then have a mandatory rest period until the 8:00 mark on the clock. During the rest period, the athlete can load the barbell to their starting snatch weight.
Once the clocks hits the 8:00 mark, the athlete can begin part 2 of the workout and find a 1 rep max snatch. The athlete will have 8 minutes to find a 1 rep max snatch. Any style of snatch is permitted. 2.5 lb change plates are the lowest change plates allowed. If the athlete begins the lift before the 16:00 mark on the clock, he can continue the lift past the 16:00 mark. The athlete can receive assistance changing weights.
There is no tiebreak score for Workout 4. The tiebreak for Workout 5 is the time to complete Workout 4.
Overhead Squat:
Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
Box Jump Over:
Athletes can jump laterally or forward facing over the box. Athletes can clear the box if they choose. Stepping up is not permitted. Athletes can step down. Athletes can not touch the box with any part of their hands.
Box Jump Over (55-59, 60+, Scaled Divisions):
Athletes can jump laterally or forward facing over the box. Athletes can clear the box if they choose. Stepping up is permitted. Both feet must touch the top of the box. Athletes can step down. Athletes can not touch the box with any part of their hands.
Snatch:
Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the snatch in the power or squat position. Split snatches are allowed. The rep is complete when the athlete stands straight up with hips, knees and arms fully extended. The athlete can receive assistance changing weights.
Workout scores must be submitted by 9pm EST on Tuesday, October 25, 2022. Late submissions will not be accepted. Athletes must have a judge present and judging to the written movement and workout standards listed. Athletes without a judge must submit a video recording of their workout. Video recordings are not required upon submission of a workout score if a judge is present, but all athletes who earn a qualifying spot must be prepared to submit at least one workout video at the conclusion of the Coastal Qualifier. FOTC will notify athletes via email with video requests. Athletes can download video recording apps such as WeTime or WOD Proof to easily record and submit videos.
When videoing workout, athletes need to show weight of barbell and bumper plates.
Team Score Entry: The team captain will be required to submit both scores online. Team athletes who fail to finish Workout 4 must add 1 second for every rep not finished. For example, if an athlete finishes 80 of the 90 total reps, he must add 10 seconds to the time cap of 8:00. His score would be entered as 8:10.
