SUN WOD #7b – FINAL Phase 2 (TOP 8)

BEASTS: FRAN – 21/15/9 thrusters & pullups
Athlete will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete completes 21 thrusters, then 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups.
SCORING: for time. 5 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – 65#, males – 95#

BRUTES: Partner mini-FRAN – 15/12/9 thrusters & pullups
Athlete 1 will start behind their bar facing spectators, hands can not be touching the bar. On the go signal, athlete 1 completes 15 thrusters, then 15 pull-ups, then tags athlete 2. Athlete 2 completes 15 thrusters, then 15 pull-ups, then tags athlete 1. Athlete 1 works through 12’s, then athlete 2 works through 12s, then athlete 1 works through 9s, then athlete 2 works through 9s.
SCORING: for time. 7 min time cap. (one second added for each rep not completed.)
WEIGHTS: females – 65#, males – 95#

STANDARDS:

THRUSTER: Athlete must come down to the full front squat position, crease of hip below the top of the knee while bar in front rack position. Bar must finish overhead under control with feet together and full lock out of knees, hips, shoulders and elbows. Movement must be done in one fluid motion, with no pause or re-bending of the knees – ie no front squat then press or no push jerks allowed. WATCH VIDEO

PULL-UP: Arms must be fully extended at the bottom of the position. At the top chin must pass the horizontal plane of the bar. WATCH VIDEO

QUESTIONS/CLARIFICATIONS? please email val@synsergystrength.ca. This page will be updated with clarifications as they come.