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“Zelos 0.3 & 0.4”

Zelos Games WODs #3 & #4

142 4
  • For Time
  • From 0:00-10:00, complete:
  • 20 Burpee Box Jump Overs (24/20 in)
  • 25/20 calorie Row
  • 30 Snatches (95/65 lb)
  • 25/20 calorie Row
  • 20 Burpee Box Jump Overs (24/20 in)
  • Then from 10:00-15:00, establish 1 rep max Barbell Complex of:
  • 1 Squat Snatch
  • 1 Hang Squat Snatch
  • 1 Overhead Squat

From 0:00-10:00, complete the prescribed work in the order written as fast as possible (“For Time“). Then, from 10:00-15:00, establish a heavy load (“For Load“) of unbroken 1 Squat Snatch, 1 Hang Squat Snatch, and 1 Overhead Squat.

There will be two scores. Score A is the time it takes to complete the last Burpee Box Jump Overs. Score B  is the heaviest load successfully lifted for the unbroken Barbell complex.

Movement Standards

Burpee Box Jump Over: A piece of tape must be applied as a line to the ground perpendicular to and under the Box in which you will be doing your Burpee Box Jump Overs. The Burpee Box Jump Over starts with the athlete facing the Box while touching their chest and thighs to the ground and finishes with the athlete jumping over the Box.

In the bottom position, the center of the athlete’s chest must be on the line (of tape), and the feet and hands must be straddling the line. Athletes may step or jump in and out of the push-up position. Each rep is counted when the athlete lands on the ground on the opposite side of the Box. From there, they may begin their next rep.

A two-foot takeoff is always required, and only the athlete’s feet may touch the Box. After landing on the Box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the Box. If jumping over the Box, the feet must pass over the Box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the Box.

Row: Connect your Concept 2 Rower to WODProof to monitor the calories.

Snatch:  For the Snatch, the athlete must bring the Bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the Bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A Muscle Snatch, Power Snatch, Squat Snatch, or Split Snatch may be used. This is NOT a Ground-to-Overhead any way. A Clean-and-Jerk, where the Bar is lifted to the shoulders and then lifted overhead, is a no rep.

Squat Snatch: For the Snatch, the athlete must bring the Bar from the ground to the overhead position in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the Bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A Power Snatch followed by an Overhead Squat will not be allowed.

At the top, the arms, hips and knees must be fully locked out with the Bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. This is NOT a Ground-to-Overhead any way. A Clean-and-Jerk, where the Bar is lifted to the shoulders and then lifted overhead, is a no rep.

Hang Squat Snatch: This movement begins at the top of the Deadlift position immediately following the 1 Snatch. The athlete may do any kind of hang as long as the weights do not touch the ground.  The Barbell must be received in the Overhead Squat position. The athlete must pass through a full squat with hips below the knees. Catching the Bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. Only the feet may touch the ground during the lift and the athlete may not step out of the lifting area at any time during the lift.

Overhead Squat: In the Overhead Squat, the Barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the Barbell in control and over the heels.


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Background: “Zelos 0.3 & 0.4” were the 3rd and 4th of 4 total WODs for the Zelos Games held on October 4-11, 2021.

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