WOD 1 – BIG FLY

WOD 1 – BIG FLY

10:00 cap

5:00 to Establish a 1 Rep Max Snatch
5:00 to Establish a 1 Rep Clean and Jerk

All three athletes will be staged behind the starting line.  They will be given an empty bar, a pair of clips and a pair of the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb.  The bar must remain unloaded until time starts.  At 3, 2, 1, Go, athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with clips.  The team will have 5:00 total for all athletes to establish a 1 Rep Max Snatch.   During the team’s 5:00 window, they may change the weight or rotate teammates as many times as they would like.  But, once the 5:00 has expired, they may not attempt that lift again.  As long as an athlete has begun the attempt prior to the end of their 5:00 window, the lift will count if they are successful. Teams may not attempt a Clean and Jerk until the Snatch time window has expired.  At the 5:00 mark, the team must stop attempting the Snatch.  The team will then have 5:00 total for all athletes to establish a 1 Rep Max Clean and Jerk.   During the team’s 5:00 window, they may change the weight or rotate teammates as many times as they would like.  But, once the 5:00 has expired, they may not attempt that lift again. Unlike the first 5:00 window, all lifts must be completed before the end of time. For a lift to count, the athlete must remain in the workout area for the entire lift. At 10:00, time will be called.  The team will have a total weight lifted for each the Snatch and Clean and Jerk.

Movement Standards:

SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. A muscle snatch, power snatch, squat snatch or split snatch will be accepted.  The bar must always be moving upwards on the initial pull, meaning, a hang snatch is not permitted.  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.  Press outs will be accepted.  Straps are not allowed.

CLEAN AND JERK: The barbell begins on the ground. The athlete must clean the barbell to the shoulder and then take it overhead. The athlete does not have to pass through a squat, but it is allowed. A muscle clean, power clean, squat clean or split clean will be permitted. If they perform a split clean, their feet must come back in-line with each other and under the athlete’s body prior to going overhead for the repetition to count.  Once the athlete has completed the clean, the barbell must be taken overhead. Shoulder press, push-press, push-jerk, split-jerk and thruster will all be permitted. If the athlete split jerks, their feet must come back in-line with each other and under the athlete’s body prior to lowering the barbell. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.  A full squat clean into the thruster is allowed if the bar is on the ground. Press outs will be accepted.  Straps are not allowed.

Scoring:

There are two scores for this event. Teams in each division will be ranked based on the combined total of the heaviest successful lift for each teammate for each the Snatch and Clean and Jerk.