Both athletes to find a max weight of this complex in a 6 minute window:
2 Front squats + 1 Shoulder to overhead
NOTE: The score for this event is the combined weights of the heaviest lift from each athlete. Any STO is allowed (strict press, push press, jerk etc). This complex is completed from the rack.
METCON 1
Score: Time6 minute time cap
When the clock hits 7:00 (after the TPT Strength test) start this Met-con.
4 Rounds for time:
15 Synchro deadlifts (42.5/30)
12 Synchro Hang power cleans
9 Synchro Head touch push ups
6 Synchro TTB / 12 Synchro toes above waist
Cap = 6 minutes (13:00 on the clock).
NOTE: If you are using the option of toes above horizontal as opposed to TTB then each rep is half a point (2 reps = 1 TTB rep).
METCON 2
Score: Reps8 minute time cap
Every 2 Minutes (for 4 rounds) complete:
12 Synchro Box overs (20'')
14 Synchro reverse lunges
16 Synchro Plate GTO (15/10)
MAX ROW FOR CALORIES (FMFM)
Note: On the lunges and box overs one athlete will use the sandbag and one will go bodyweight, the sandbag can be changed between partners at any point. Your score is total reps completed + rowing calories. While one person rows the other must hold the sandbag.
Both athletes to find a max weight of this complex in a 6 minute window:
2 Front squats + 1 Shoulder to overhead
NOTE: The score for this event is the combined weights of the heaviest lift from each athlete. Any STO is allowed (strict press, push press, jerk etc). This complex is completed from the rack.
METCON 1
Score: Time6 minute time cap
When the clock hits 7:00 (after the TPT Strength test) start this Met-con.
4 Rounds for time:
15 Synchro deadlifts (42.5/30)
12 Synchro Hang power cleans
9 Synchro Head touch push ups
6 Synchro TTB / 12 Synchro toes above waist
Cap = 6 minutes (13:00 on the clock).
NOTE: If you are using the option of toes above horizontal as opposed to TTB then each rep is half a point (2 reps = 1 TTB rep).
METCON 2
Score: Reps8 minute time cap
Every 2 Minutes (for 4 rounds) complete:
12 Synchro Box overs (20'')
14 Synchro reverse lunges
16 Synchro Plate GTO (15/10)
MAX ROW FOR CALORIES (FMFM)
Note: On the lunges and box overs one athlete will use the sandbag and one will go bodyweight, the sandbag can be changed between partners at any point. Your score is total reps completed + rowing calories. While one person rows the other must hold the sandbag.
