WOD 4 – GRAND SALAMI

WOD 4: GRAND SALAMI

15:00 Cap
50-40-30-20-10 Double-Under
5-5-5-5 Power Snatch (95lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing the jump rope.  The other two athletes must remain behind the line for safety.  Once all jump rope repetitions are completed, they will move to the barbell and perform power snatches.  Once all power snatches are completed, they will go back to the jump rope. They will continue this sequence until they have completed the entire workout.  Once the first athlete has completed their final repetition, they will tag the second athlete, exit the workout area, and the second athlete will begin performing repetitions.  Once the second athlete has completed their final repetition, they will tag the third athlete, exit the workout area, and the third athlete will begin performing repetitions. Once the third athlete has completed their final repetition, they will race across the finish time where time will be called.

Movement Standards:

DOUBLE-UNDER: For the double-under, the rope passes under the feet twice for each jump.  The rope must spin forward for the repetition to count.  Only successful jumps are counted, not attempts. Athletes may use their own ropes.  If a rope breaks, that can use a spare or another teammates, but cannot leave the workout area.

POWER SNATCH: The barbell begins on the ground and must be lifted overhead in one motion.  Touch-and-go is permitted.  No bouncing or dropping and catching the barbell on the rebound.  Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.  A muscle snatch, power snatch, or split snatch will be accepted. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, the feet are in line, and the bar directly over or slightly behind the middle of the body.  This is not a ground-to-overhead any way.

Scoring:

There is 1 score for this event. Teams in each division will be ranked based on their teams final time.  If a team does not finish the workout, for every 1 repetition short, :01 will be added to their final time.