This workout begins in the standing position with the barbell on the floor and the athlete standing tall. Every second counts in this workout. Your score will be the time it takes to complete all 30 reps and 200m Row. There is no time cap for this workout.
This workout ends when the monitor on the rower hits 200m. Time will be recorded in full seconds. Do not round up. If you finish in 4:35.6, your score is 4:35.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
The monitor will be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.
Prior to starting, film the measuring of the height of the box. Also film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.