Do Work!

Dr. J. doing work!

Turkey Throwdown! 
Workouts, Standards and Rules

“Let’s Hang”
Event 1:
RX division:
40 Hang Cleans (185/115lb)
30 Hang Cleans (205/125lb)
20 Hang Cleans (225/135lb)
* 7 minute Cap

Open division:
40 Hang Cleans (115/75lb)
30 Hang Cleans (135/85lb)
20 Hang Cleans (155/95lb)
* 7 minute Cap

Masters division:
40 Hang Cleans (85/63lb)
30 Hang Cleans (95/73lb)
20 Hang Cleans (115/83lb)
* 7 minute Cap

Rules:
- Both male and female pairs must complete required reps (equal half) at first two weights (round of 30 and 40 reps) before advancing to the next weight.  Within male and females pairs, reps can be split as desired.
- At the last weight the required reps can be split between the two barbells in any fashion the team chooses (or even all on one barbell).

Standards:
-Every rep must start from the hang. You cannot clean the first rep from the floor.
-You cannot hang power clean and stand the bar up and then front squat, but you can hang power clean, pause and ride down in the front squat.  See video below.

“Chip It Away”
Event 2:
RX division:
40 Muscle ups
100 wall balls (20/14lb) (11/10ft)
100 box jump overs (24/20in - must jump with two foot takeoff)
100 DB shoulder to overhead (50/35lb)
100 cal row
* 20 minute CAP

Open Division:
100 wall balls (20/14lb) (10/9ft)
100 box jumps overs (24/20in)
100 pull ups
100 DB shoulder to overhead (35/25lb)
100 cal row
* 20 minute CAP

Masters:
80 wall balls (20/14lb) (10/9ft)
80 box jump overs (24/20in)
80 pull ups
80 shoulder to overhead (30/20lb)
80 cal row
* 20 minute CAP

Rules:
-One teammate works at a time; one gent and one lady on the floor at any given time.
-On every movement except for the Muscle Up teams must alternate work in a Jack and Jill fashion.
-Same gender substitutions.  Substitutions must be done in designated rest area.
-Each RX team will be given ONE pair of rings. There will be boxes for those that need.

Standards:
-Muscle Up: Arms extended with feet off the ground at the start of each rep. Must pass through the dip (no uprises). Full lockout at the top of each rep with a split second pause with shoulders over hands; you may not lockout as you fall into next rep.
-Wall Ball: Full depth squat and ball must clear given mark for every rep.
-Box Jump Over: Both feet must leave the ground at the same time. You can jump on the box and then go over, OR clear the box. You can jump laterally or straight forward. No need for hip extension on top of the box.
-Pull Ups: Each rep must start with fully extended arm and finish with chin clearly above the bar.
-Dumbbell Shoulder to OH: DB’s must start touching both shoulders and finish with full lockout of arms and legs.
-Calorie Row: Go for broke!

Event 3:
Surprise!

Workout:

Every 2 minutes for 10 minutes:
1 Power Clean
1 Power Jerk
1 Clean (squat)
1 Split Jerk

15 minute AMRAP:
Partner 1: 15 Power Snatches (65/95lb)
Partner 2: Max Double Under
*Alternate for 15 minutes, each partner scores their individual double unders