WORKOUT 24.5 -
DRAGSTER

This workout is a 250 meter swim buy-in followed by three
rounds of a mat drag and worm clean and jerk thrusters.

MASTERS AND INTERMEDIATE

SCALED

GENERAL NOTES

This workout will begin with all athletes standing beside the worm. At go, athletes will run to the pond to begin their swim.
The straps on the worm may not be used at any time in any manner to lift, carry or hold the worm.
The worm will be advanced to the next section prior to completing the reps in each round. Scaled teams will also be advancing the worm to the next section prior to completing their synchronized DB hang clean and jerks.
The workout will end when the last athlete has both feet across the start/finish line after walking there while carrying the worm after performing the last rep of round 3.
There is a 20 minute timecap for this workout.
The score for this workout will be the time to complete all reps.

If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. Each swim for each athlete and each mat drag will be counted as 1 rep.
If a team does not complete the workout they are responsible for returning the worm to the start/finish area at the conclusion of their heat.
This workout is scheduled for Saturday.

SWIM STANDARDS

Athletes must enter the water at the designated entry point, swim out around the designated buoy and exit the water at the designated exit point.
Flotation devices are permitted in all divisions with no penalty. Some noodles will be available.
Any athlete who is less than proficient in swimming should notify their judge prior to their heat so lifeguards can be alerted.

MAT DRAG STANDARDS

All mats must begin behind the start/finish line.
Mats will be dragged 50’ to completely cross the line and then dragged back to completely cross the start/finish line.
Carrying the mats is not allowed.
The mats will be color coded and each mat must be dragged in each round.
The mats must remain in the team’s designated lane. Any mat touching the lane lines must be dropped and repositioned horizontally within the lane prior to beginning the drag again.

WORM CLEAN AND JERK THRUSTER STANDARDS

A rep begins with the worm on the ground, continues with the worm being cleaned to the same shoulder of all three athletes before the worm is moved overhead to the opposite shoulder at the same time.
With the worm on the shoulder of the athletes, the movement continues with all three athletes dropping into a synchronized squat before standing and moving the worm overhead again to the opposite shoulder at the same time to complete the rep.
The hips and knees of all athletes must be extended as the worm is moved overhead. The arms do not need to be extended.
The worm must be moved over the head with the torso and head in a vertical position. Bending the neck or upper body to shorten the height the worm must be lifted when going over the head is not acceptable and will result in a no rep.
If a no rep is called at any time the worm must be dropped prior to beginning the movement from the beginning.
Except for the final carry back to the finish line, athletes will always be facing the pond for the worm movements.
The reps are alternating. After a successful rep, athletes will step over the worm before beginning the next rep.
After the last rep in round 3 the worm must be dropped and cleaned again prior to moving toward the finish line.

DUMBBELL HANG CLEAN AND JERK STANDARDS

A rep begins with all three athletes holding their dumbbell in the hang position above the knee and continues with the dumbbell being cleaned to the front rack position.
A rep continues with the dumbbell moving from the front rack to overhead.
A successful rep is completed when all three athletes have their dumbbell overhead with the elbow, hips and knees all extended with feet under the shoulders at the same time.
The only synchronization point is the dumbbell overhead.