WOD 3: PUNCH OUT

9:00 EMOM
Minute 1: Max Thrusters (55lb)
Minute 2: Max Effort Calories Assault Bike
Minute 3: Rest

All Athletes will be staged behind the start line. At 3, 2, 1, Go, all athletes will enter the workout area.  One athlete will begin doing repetitions of thrusters, one athlete will get on the assault bike to accumulate calories and the other will be resting.  Athletes must maintain the same rotation order throughout the workout: thrusters to bike to rest.  There can only be one athlete completing thruster repetitions at a time and only one athlete on the bike at a time. Athletes may rotate early, but they may not start performing repetitions until the clock officially beeps to change rounds. All athletes must complete 3 rounds each.

Movement Standards:

THRUSTER: The barbell begins on the ground and must be brought to the front rack position.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position with the barbell coming to a full lockout overhead with the hips, knees and arms fully extended. The feet must be in line with the bar directly over the body.  Once the athlete hits the bottom of the squat there can be no re-bending of the knees and/or hips, and the feet must remain stationary. Any descent of the barbell after upward movement in the thruster has begun constitutes a no-rep. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking during an attempt will constitute a no-lift. Going up on the toes and slight movement of the feet to settle the bar overhead is permitted.  

ASSAULT BIKE: The monitor on the bike will be set to 0 calories at the beginning of the workout.  The athlete may not touch the monitor, but can adjust the seat at any time before or during the workout. 

Scoring: There are two scores for this event. Teams in each division will be ranked based on the total number of thrusters completed and total calories accumulated on the assault bike.