8 Min AMRAP:
60/50/40 Calorie Row*
50 Burpee to Plate
AMRAP clean (women)/snatch (men) 95 pounds
*male/male teams will row 60 calories, male/female teams will row 50 calories, female/female teams will row 40 calories
At the call of “3,2,1, GO!” athletes will begin rowing, switching whenever they want. When the required number of calories is achieved on the monitor, athletes will begin doing 50 burpees to a 45 pound plate. Once the burpees have been completed, athletes will do as many reps as possible with the time remaining of cleans/snatches.
**Athletes must slap hands when switching out.**
Row – The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of the workout.
Burpee to plate - The chest and thighs touch the ground at the bottom of the burpee. The end of the burpee occurs when both feet are on top of the plate at the same time. Stepping up is permitted. There is no requirement to open hips at the top of the plate.
Snatch – For the snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
Clean – For the clean, the barbell begins on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
The score for this workout is the total number of repetitions completed in the 8 minute window.