Saturday 830am Yoga and 10am class

Saturday's Classes:

Yoga at 8:30am

Competition/Class at 10:00am (arrive a few minutes early!)

Holly and Jason's 9lb 12oz baby girl... Congrats!

We will start out at 10am with a group warm up, then move into a briefing of how the Competition will work, warm up for the competition specific movements and then get at it!

PART 1 (max weight):

• Start a 20 minute countdown timer
• Within this time frame achieve a maximum load on the split jerk
• You can begin adding weight to the empty barbell once the 20 minute timer begins, not before
• Press-outs are allowed
• Racks allowed

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

• Start a 20 minute countdown timer
• Within this time frame achieve a max load on the following complex:
  - 1 Power Clean - cannot go below 90 deg knee flexion for rep to count- 2 Squat Cleans
  - 3 Front Squats
• This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count
  (i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex)
• Reps can be touch and go if you like
• You can begin adding weight to the empty barbell once the 20 minute countdown timer begins, not before

PLUS (IMMEDIATELY FOLLOWING)

PART 3 (two scores):

• Start a 10 minute countdown timer
• 100 Burpees - chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top
• AMRAP Double Unders in remaining time
• POST TWO SEPARATE SCORES:
  - time to finish burpees
  - total number of double unders 

RULES:
1. The movement standards are CrossFit standards.
2. Video submission MUST include all four parts.  Breaks OK.
3. Barbell for Split Jerk is on racks.  If you drop, clean or de-load.  No assist getting back on racks.
4. Squat Clean / Front squat: hips below knees on squat, full extension of hips at top of movement.
5. First front squat on any set can be a full squat clean.
6. Top score of Part 1 has heaviest split jerk (lbs); Top score of Part 2 has heaviest complex (in lbs).
      Top score of Part 3(burpee) has the fastest time; Top score of Part3(DU) has the most DUs. 
7. The four parts will be scored separately and equally.  
8. The winner will have the lowest average place.