WOD 2

WOD 2: SLIDER

9:00 cap

3 Attempts at the Bella Complex (Clean + Shoulder to Overhead + Hang Clean + Shoulder to Overhead)
Max Effort Single Unders

:30 working / :30 resting – for 9:00 (9 rounds)
Athlete 1: Rounds 1, 2 and 3
Athlete 2: Rounds 4, 5 and 6
Athlete 3: Rounds 7, 8 and 9

*the 30 second working window is to attempt the Bella Complex AND perform max effort single unders
*the 30 second resting window is to change weights

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.  Each athlete will have 3 attempts at the complex and they must all be attempted before the next athlete can attempt.  Each attempt will last for 30 seconds where the athlete can attempt the complex as many times as they would like.  Once they have completed a successful lift, they will have the remaining time of their 30 second working window to complete as many jump rope repetitions as they can.  Once all 3 attempts for the first athlete are complete, the second athlete will go, and the same for the third athlete. The teams score will consist of the total weight lifted as a team, and the total completed jump rope repetitions.

Movement Standards:

 

BELLA COMPLEX: The barbell begins on the ground and must be lifted to the shoulder in one motion and passing through a squat.  The athlete must pass through the bottom of the squat where the crease of the hip clearly breaks the horizontal plane of the knee with the bar in a front rack position (Example: squat clean).  The barbell must come to the shoulders in one motion, with the hips and knees fully extended, the feet in line, and the barbell clearly over or slightly behind the center of the athlete’s body at the end of the movement.  From there the athlete will perform a SHOULDER-TO-OVERHEAD.  A shoulder press, push-press, push-jerk, or split-jerk will 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 at the end of the movement. The athlete will then lower the bar to their hips and perform a HANG CLEAN.  The repetition begins at the hip and is completed when the athlete has passed through a squat and received the bar in a front rack position, elbows in front of the bar and standing in a lockout position with the hips and knees fully extended.  The bar must pass below the hip, but stay above the knee to be considered a hang position. Anything else will be a no-rep.  The athlete must pass through the bottom of the squat where the crease of the hip clearly breaks the horizontal plane of the knee with the bar in a front rack position (Example: squat clean).  The barbell must come to the shoulders in one motion, with the hips and knees fully extended, the feet in line, and the barbell clearly over or slightly behind the center of the athlete’s body at the end of the movement.  From there the athlete will perform a SHOULDER-TO-OVERHEAD.  The complex is complete once the second shoulder-to-overhead is complete.  If the bar is dropped at any point during the complex, it will be considered a no lift, and the barbell must settle on the ground before the athlete attempts another complex. 

SINGLE UNDER: For the single under, the rope passes under the feet once for each jump.  The rope must spin forward for the repetition to count.  Only successful jumps are counted, not attempts.

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 and the total completed single unders as a team. Single unders can only be attempted after a successful lift.