WOD 4 – THE CLOSER

WOD 4: THE CLOSER

10:00 Cap

3 Rounds for Time:
20 Hang Power Clean (65lb)
15 Knee-Above-Hip
10 Devils Press (20lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety.  Once all the hang power cleans have been completed, the athlete will get on the bar to perform knees-above-hips. Once all the knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to tag the next athlete.  The second athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety.  Once all the hang power cleans have been completed, the athlete will get on the bar to perform knees-above-hips. Once all the knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to tag the third athlete. The third athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety. Once all the hang power cleans have been completed, the athlete will get on the bar to perform knees-above-hips. Once all the knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to the finish line where time will be called.  This is will be their final time.

Movement Standards:

Hang Power Clean: The barbell begins on the ground. The athlete must deadlift the barbell to the finishing position of a deadlift before beginning any hang power cleans. A power clean or hang power 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 performing another repetition for it to count. The repetition begins at the top of a deadlift. The repetition is completed when the athlete has 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.

Knee Above the Hip: In the knee above the hip, the athlete must go from a full hang to having the knees break the horizontal plane of the hip.  At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and rest of the body.  Both knees must break the horizontal plane of the knee at the same time.

Devils Press: The movement begins with the dumbbells on the ground.  The athletes get their chest to the ground between the dumbbells, with one hand on each silver handle of a dumbbell.  From there, the athlete will perform a burpee, jumping to or stepping up their feet keeping their hands on the dumbbells, which are on the ground.  The athlete will then swing both dumbbells simultaneously from their current position on the ground to overhead in one swift motion.  The repetition will be completed when the athlete has received both dumbbells overhead and is standing in a lockout position with the hips and knees fully extended.  The next repetition begins by placing the dumbbells on the ground again. Dumbbells may not be dropped at any time, and must be set down on the ground.

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