5 Box Jumps Overs (24/20 All Divisions)
7 DB Snatch (50/35)
9 Single Arm DB OHS (50/35) (Goblet squats, N, M)
Rules: Teams will get 10 minutes to perform as many reps as possible of the workout. RX and Masters teams will alternate fully completed rounds. Novice teams may split the workout in any manner. Only one person works at a time.
Box Jump Overs: Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees. The rep is complete when the athlete's feet touch the floor on the other side of the box.
DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body. Alternating is required. The free hand may not be used to assist in any way.
DB OHS: With the DB overhead, athletes’ hips crease must go below the knee and finish with the hips and knees fully extended. The DB can be held in any manner at chest level for the goblet squats.