Monday, February 5th

Email if you want added to the “competition” email list. The email contains extra work geared towards what can be expected at competitions. This includes extra lifting, extra metcons, complex gymnastics movements, running, swimming and bodybuilding.

**New Movement Standards**

New DB Snatch standard
Last years rule about the dumbbell snatch was that you could switch the hand, that was holding the dumbbell over head. The new rule is that changing over head makes the snatch a no rep.

Now you must change hands while the dumbbell is below eye level to make it count. 

As always both sides of the dumbbell have to touch the floor before going up again.

The rules of the burpee has also been fixed.

New burpee standard
In the in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time. You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.

If you don´t jump, just step backwards, then it will be judged as a scaled version. Of course as always your chest has to touch the floor when you go down.

 You must then raise yourself to a standing position before you jump over the dumbbell. Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

A) Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Hang Power Snatch x 6 reps
Station 2 – Dumbbell Death March x 20 steps 
Station 3 – Nose-to-Wall Handstand Hold x 30-60 seconds

B) “18.Zero”
For time
Dumbbell Power Snatch 35/20
Lateral burpees over dumbbell

A) 5 sets of:
Power Snatch x 2 reps
Open t with 75% and build over the sets if able. Drop each rep and quickly reset. 
rest 2 minutes between sets

B) 4 sets of:
Snatch High Pull x 3 reps
 Open with 85% of Power Snatch 1 rep max and build if able. Drop each rep
rest 2 minutes 

C) “18.Zero”
For time
Dumbbell Power Snatch 50/35
Lateral burpees over dumbbell

This as a SPRINT 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531