EVENT 1 | SIMPLE YET EFFECTIVE

10 Rounds for time | 15min Cap

10/8 Dumbbell Hang Squat Cleans

50m Swim

Variations

Rx:

22.5kg dumbbell hang squat cleans

Intermediate:

15kg dumbbell hang squat cleans

Scaled:

15kg dumbbell goblet squats

Notes | Movement standards

Dumbbell Hang Squat Cleans:

• In the interest of health and safety, the dumbbell hang cleans will not need to be alternating (as instructed in the video). If athletes want to, the hang cleans can be performed for multiple reps on one side.

• Dumbbell must be deadlifted before starting reps

• Hip crease must come below the level of the knee at the bottom of the squat

• Hips must lock out fully at the top before starting the next rep

Goblet Squats:

• The dumbbell may be held in 1 hand or 2

• Hip crease must come below the level of the knee at the bottom of the squat

• Hips must lock out fully at the top before starting the next rep

Swim

• All swimmers must wear a swim cap - no cap = no swim

• Athletes must hop in to the pool and push off from the side (no diving)

• Athletes may stand to rest, but must float before continuing the swim (no jumping forward to swim)

• Walking will incur a 4 rep penalty per round which is to be performed prior to entering the pool for each round

• Each lane will be shared by 2 teams - please stick to your allocated side of the lane (poor sportsmanship will be heavily penalized)

• Note: 1 partner must complete both the hang cleans/goblet squats followed by the swim for each round. Partner A can not complete the hang cleans then tag Partner B to complete the swim