Online Qualifier - WOD 4.1

4.1

MEN

Complete as many rounds and reps as possible in 15 minutes of:
95 pound Snatch 9 reps
Toes-to-bar, 12 reps
20 pound Wall ball, 15 reps (to 10' target)

WOMEN

Complete as many rounds and reps as possible in 15 minutes of:
65 pound Snatch 9 reps
Toes-to-bar, 12 reps
14 pound Wall ball, 15 reps (to 10' target)

This workout begins from the standing position with the barbell loaded with the starting weight and the athlete standing tall. In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. A muscle snatch, power snatch, split snatch or full snatch will be counted as acceptable reps. A clean and jerk is not permitted. Upon completion of 9 successful snatch repetitions, the athlete moves to the toes-to-bar. Once the athlete completes 12 toes-to-bar, they will move to the wall ball shot. After completion of wall ball reps, the athlete starts a new round with the snatch. Every rep counts and partial rounds will be given for the scoring of this workout.

Snatch
Each rep will be counted once the athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The athlete must also have both feet together and have the the feet, knees, hip, shoulder and barbell controlled overhead for the rep to be counted as a successful lift.

Toes-to-bar
The athlete must begin each repetition from the hang position on the bar with full extension of the arms and feet completely off the ground so that there is no contact with the ground. The heal of the foot must come clearly behind the bar and body of the athlete at the bottom of the rep and the feet must come in contact with bar inside the hands at the same time for the repetition to count. Contacting the bar with the top, toes or soles of the feet are all acceptable standards as long as both feet contact the bar at the same time inside of the hands.

Wall ball
The wall ball starts on the ground. The athlete must start each repetition in the bottom of the squat with hip crease below the knee. The ball is thrown to a target marked at 10' feet and must hit the center or above the target for the rep to count. If the ball hits below the target or is an airball in which the ball completely misses the target, the rep will not count. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Also it should be noted that using an additional ball, box or other object to check for proper depth is not allowed.

Equipment
To complete this workout you will need:
• A barbell loaded at 95 pounds for men or 65 pounds for women
• A pull-up bar
• A medicine ball at 20 pounds for men or 14 pounds for women with a target at 10 feet

*Women may use 33-35# barbells but must load the barbell to a minimum of 65 pounds.

Submission Instructions
Submission deadline: Sunday, November 10th 8 p.m. EPT