Carl Lembo???

Carl Lembo???

Warm Up and Mobility

Movie Clue – Flinstoning

Lurong Living Challenge WOD

4 RFT
10 x T2B
10 x Snatchs

11 Minute Time Cap

L3 – T2B,  Snatchs 135 / 95
L2 – K2E, Snatchs 95 / 65
L1 – Sit Ups,  G2O 65/45

WORKOUT: The workout is a four-round couplet for time with an 11-minute time cap. See scaling requirements for
each level.
The athlete begins standing in front of the pull-up bar. At the sound of “3, 2, 1, go”, the athlete will perform 10 Toes
to Bar before moving on to the barbell to complete 10 Snatches. After completing one complete round, the athlete
turns to the pull-up bar for 10 Toes to Bar. The pattern continues until all 4 rounds are completed or the time cap is
reached. The athlete must complete all the required reps for a movement before moving on to the next movement
or round.
EQUIPMENT
• Weight lifting bar and collars
• Plates to load the appropriate amount for each level
• Pull Up Bar
LEVEL 3 MEN WOMEN
10 Toes to Bar – –
10 Snatches 135 lbs. 95 lbs.
SCALING
DETAILS SHEET
SNATCH AND GO
LEVELS 1-3
Scoring Note: Every uncompleted REP within the time cap
results in a 1-second penalty per REP.
STANDARDS
Toes to Bar:
In the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be
in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom
and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously,
then the rep is no good.
Snatch:
Barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be
a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell begins on the ground. The barbell
must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the
middle of the body. Press outs are permitted. Touch-and-go is permitted, but there is no bouncing. Notes: If the
athlete begins with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, then
each repetition must begin with the barbell clearly below the knees. A clean and jerk or ground to overhead “any
way” is allowed for Skill Level 1 only.
Knees to 90:
The movement starts with the athlete hanging from the bar with elbows and knees fully extended and feet off the
ground. The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined
as the top of the knees being higher than the hip crease.
Sit Ups:
In the ab-mat sit-up, the athlete must start in a seated position in front of the mat. Feet are butterflied so that the
bottoms of the heels are touching. The athlete must lay all the way back until the shoulder blades and the hands
make contact with the ground. In order to complete a rep, the athlete must touch the top of his/her toes. Swinging
the arms forward is permitted. Failing to touch the ground with the hands is a no-rep. Touching the heels is a no-
rep.
SPONSORED BY
LEVEL 2 MEN WOMEN
10 Knees to 90° – –
10 Snatches 95 lbs. 65 lbs.
LEVEL 1 MEN WOMEN
10 Sit Ups – –
10 Ground to
Overhead
65 lbs. 45 lbs.