30 Back Squats (225#/135#)
*time cap: 8min.
*The athlete will have no more than 2 minutes prior to the heat beginning to adjust rack height, the Erg foot stretchers, damper setting, and handle.
*All equipment must remain in the athletes assigned lane. If a rep is completed outside of the lane it is a “no rep”. If the athletes equipment rolls, bounces, or falls, outside of the athletes lane, they are responsible for it’s return back inside the lane.
*All movements will be preformed by the athlete in the same orientation as shown in the video.
*If an athlete is unable to complete the workout in 8 minutes the REMAINING reps (in the case of the Back Squat) and each 10 meters left on the Erg will be added to the athletes time as 1 second per 1 rep or 10 meters.
*The workout begins with the athlete facing the rack (no hands on the bar).
-The rep begins with the athlete standing free of the rack, barbell on the athletes shoulders (behind the head) and hips and knees fully open.
-The athlete will then pass through the bottom of the Squat position (crease of the hips below the top of the knee).
-The rep ends with the athlete standing free of the rack, barbell on the athletes shoulders (behind the head) and hips and knees fully open.
*should the athlete or the bar make contact with the rack between the start and end of the rep a “no rep” will result.
*should the athlete drop the bar during the rep they alone will be responsible for returning it to the rack before the next rep can begin.
-The athlete will have the monitor set to “Just Row” and “meters” for the workout
-The row ends when the athlete has crossed the 1000 meter mark with their hands still on the handle, in a rowing position or 8 minutes have elapsed.
*The athlete will be responsible for getting their monitor started, and any adjustments they wish to make once the workout has begun.