“FG Qualifier 19.3”
"45 Is the New 21-15-9," 2019 Festivus Games WOD #3
- With a Running Clock (with a Partner) in 15 minutes
- Part 1
- Athlete 1 completes 21-15-9 reps of:
- Hang Power Snatches (85/55 lb)
- Wall Ball Shots (20/14 lb, 10/9 ft)
- Part 2
- Athlete 2 completes:
- 45 Hang Power Snatches (85/55 lb)
- 45 Wall Ball Shots (20/14 lb, 10/9 ft)
On 3-2-1-Go! Athlete 1 will begin a 21-15-9 of barbell hang power snatches and wall balls. Athlete 2 gets to cheer on athlete 1 during all of the 21-15-9 rounds. Once athlete 1 completes 21-15-9 athletes must tag hands. Then athlete 2 will begin 45 hang power snatches followed by 45 wall ball reps. Athlete 1 then gets to cheer on athlete 2 during all of the 45 snatches and 45 wall balls.
Even though both athletes will perform 45 reps the work challenge is quite different. Teams will have to decide who is going to do the 21-15-9 and who is going to do the 45 reps straight.
Hang Power Snatches – To set up the first rep, the athlete deadlifts the barbell to a fully upright, hips extended position. The rep begins with the athlete bending at the hips and lowering the bar to between the hips and knees. The bar must then be lifted without stopping at the shoulders to full lockout overhead with the hips, knees and elbows fully extended, and the bar directly over the middle of the body. A power or muscle snatch are allowed.
Wall Ball Shots – For the first rep, or anytime the ball is on the ground, the Athlete picks the ball up to a standing, full hip extension position with the ball in the front-rack position. The Athlete then squats until the hip crease is below the knee. The Athlete stands up and throws the ball to hit the specified target. After the first rep, the Athlete catches the ball, squats to hip crease below the knee, then stands and thrusts the ball to the height of the specified target.
With a Running Clock in 15 minutes
Athlete 1 completes 21-15-9 reps of:
Hang Power Snatches (65/45 lb)
Wall Ball Shots (10/14 lb, 9 ft)
Athlete 2 completes:
45 Hang Power Snatches (65/45 lb)
45 Wall Ball Shots (10/14 lb, 9 ft)
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