3000m ROW
100x Thrusters M #135/ F #95
Movement standards:
* Starting position from clean
* Full squat hip bellow parallel
* Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
* The bar can be dropped and reset through clean for next rep
300x American Kettlebell Swing M #1.5 pood/ F #1 pood
Movement Standards:
* The kettlebell has to reach over the head with locked elbows done by powerful hip drive
* Full extension of knees, hip, and arms
* Head through the arms
FORMAT:
A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)
1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.
2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).
MAX TIME ALLOWED TO FINISH ALL REPS and METERS IS 20 MINUTES.
WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.
TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.
SCALING IS ALLOWED.
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