Workout 17.3

Online qualifier 17.3 RX

brought to you by NIKE

27, 24, 21, 18, 15, 12, 9, 6 dumbbell snatches (25 kg male/15 kg female)
6, 9 , 12, 15, 18, 21, 24, 27 handstand push-ups

Individual and Master have the same dumbbells weight.
Master+ will use dumbbells with 20kg male / 10kg female and may use an abmat.

This workout is for time.

Timecap is 20 minutes

On 3.2.1 Go the Athlete will start with 27 alternating dumbbell snatches followed by 6 handstand pushups, then 24 dumbbell snatches and 9 handstand pushups, the dumbbell snatches will decrease by three reps each round and the handstand pushups will increase by 3 reps each round until 6 dumbbell snatches and 27 handstand pushup in the last round.

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body.

The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Each of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. A 90 cm wide and 60cm deep box must be marked on the floor. The hands need to be within the box

At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates.

Kipping or strict handstand push-ups are allowed.

Scorecards zum Download:
Scorecard 17.3 RX

Online qualifier 17.3 Scaled

brought to you by NIKE

27, 24, 21, 18, 15, 12, 9, 6 dumbbell snatches 15kg male /10kg female
6, 9 , 12, 15, 18, 21, 24, 27 hand-release push-ups

Scorecards zum Download:
Scorecard 17.3 SCALED

This Workout is for time

Timecap is 20 minutes

On 3.2.1 Go the athlete will start with 27 alternating dumbbell snatches followed by 6 hand-release pushups, then 24 dumbbell snatches and 9 hand-release pushups, the dumbbell snatches will decrease by three reps each round and the hand-release pushups will increase by 3 reps each round until 6 dumbbell snatches and 27 hand-release pushup in the last round.

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.

 

The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body.

The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Each of the hand-release push-ups begins and ends at the top of a push up with the arms fully locked out. A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must clearly touch the floor, and the hands must be lifted completely of the ground.

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