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Uploaded on Jan 6, 2014
Open Workout 2 15 min AMRAP: 50 OHS (45# plate / 25# plate) / 50 Double Unders / 50 Hang Clean & Jerk (115/75) -- with incremental 5 kick back push penalty each time bar passes below hang / 50 Double Unders / 50 Chest-to-Bar Pull-ups
- The entire plate must be held entirely overhead for the duration of the squat movement for a rep to count. A squat will begin with athlete holding their plate overhead while standing with hips and knees fully extended. They will then proceed to descend to a point where the crease of hip has passed beyond the height of the top of the knee -- and will finish when the athlete has returned to standing with hips AND knees fully open. - Ghost-riding (dropping) or throwing the plates to the ground will be grounds for disqualification. Athlete must set the plates down under control. - Double unders are double unders -- simple. - Anytime the athlete pulls the barbell from the floor, they must first fully deadlift the bar then drop down to establish the hang in order to begin the first rep. - Athletes must demonstrate a controlled overhead extension of the barbell with their feet even placed under their hips (splits or wide stance catches must be reset) before a rep can be counted. - When returning the barbell to the ground, the athlete must do so in a controlled manner -- ghosting or slamming of the barbells will be grounds for disqualification. - If at any point the barbell passes below the top of the knee cap, the athlete must set the barbell down and perform a kick-back push-up penalty... 5 push ups the first time, 10 push ups the second, 15 push ups the third, etc... to a maximum of 35 pushups. - Kick-back push-ups must be performed with the barbell on the wood at all times. A rep begins with the athlete's chest touching the grounded bar and legs extended out behind them -- then finishes with the arms fully extended on the grounded bar and both feet tucked underneath the hips and only touching the wood. - A penalty can only be incurred if a single rep has been successfully completed/scored. On round 2, the push-up penalties will restart at 5. - Chest-to-Bar pull-ups begin with the athlete suspended by extended arms and finishes with the athlete making contact with the bar at point on the chest that is below the collarbone.