PART A - FOR TIME (8 minutes):

Athletes work simultaneously, alternating every time Set 2 is completed:

Set 1:
Max Calories

Set 2:
10 Box Jumps
10 Hang Power Snatch

Workout is complete when 150 / 120 Calories on the machine are complete.

RX (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 40kg / 30kg

Scaled (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 30kg / 25kg

1 MIN REST BEFORE PART B 

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• Partner A starts to accumulate erg calories while Partner B works through 10 box jumps and 10 hang power snatches. Once Partner B has completed the 20 reps, they switch to the erg while Partner B works through box jumps and hang power snatches. The pair continues in this fashion until they complete 150/120 calories or until the time cap is reached. 
• Teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Box jumps: RX athletes must jump up onto the box, Scaled athletes can step or jump up. All athletes can step down. Athletes must reach full extension on top of the box. 
• Hang power snatch: The movement begins with the athlete deadlifting the bar into the hang position. The bar must move from above the knee to fully locked out overhead in one smooth motion. Athletes’ arms must be fully extended in the hang, and the bar must not pass below the knee during the lift.
• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• After Part A, teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

FOR TIME (12 minutes):

3 Rounds: 

100 Double Unders / 150 Single Skips 
40 Sync Overhead Plate Lunge 
60 Butterfly sit ups

RX (M / F)

100 Double Unders
Overhead plate lunge: 20kg / 15kg

Scaled (M / F)

150 Single Skips
Overhead plate lunge: 15kg / 10kg

Important information

• Pairs share the skipping and butterfly sit up reps however they like. Overhead plate lunges are completed in sync. 

Movement standards

• Double unders: The rope must pass under the athlete’s foot twice for each jump. Only successful jumps are counted, not attempts. 
• Overhead plate lunge: Athletes lunge in sync. Each rep starts with the feet together, knees and hips fully extended and the plate held overhead. Athletes step forward in sync, with trailing knees touching the floor at the same time, then step backwards and returning to full extension at the same time. Athletes must alternate which foot leads for each rep. 
• Butterfly sit up: Athletes must touch their hands on the ground behind their head then in front of their feet, with shoulders passing in front of hips. 

PART A - AMRAP (6 minutes):

10 Power Cleans < 10 Shoulder To Overhead (Weight 1)
10 Power Cleans < 10 Shoulder To Overhead (Weight 2)
10 Power Cleans < 10 Shoulder To Overhead (Weight 3)

In remaining time, max reps of…

10 Power Cleans < 10 Shoulder To Overhead (Weight 4)

1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Weight 1: 50kg / 35kg
Weight 2: 60kg / 40kg
Weight 3: 70 / 50kg
Weight 4: 80kg / 60kg

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Weight 1: 40kg / 25kg
Weight 2: 45kg / 30kg
Weight 3: 50kg / 35kg
Weight 4: 55kg / 40kg

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Splitting the reps however they like, pairs complete 10 power cleans and 10 shoulder to overhead at Weight 1. Once complete, athletes add weight to the barbell and complete 10 power cleans and 10 shoulder to overhead at the next weight. Once they reach the final weight, they complete as many reps as possible, following the sequence of 10 power cleans then 10 shoulder to overhead. 
• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Power cleans: The barbell must travel from the ground to the shoulders in one movement. Athletes should not squat below parallel. Repetitions can be touch and go.  
• Shoulder to overhead: Athletes can strict press, push press, push jerk or split jerk to get the bar overhead. Athletes must be fully extended with bar overhead and feet in line with hips for the rep to count. When one partner has completed their reps, the bar must return to the floor. 
• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AFTER PART A, 1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AMRAP (10 mins)

Athletes work simultaneously, completing 4 alternating rounds of the following sets (each athlete will complete 2 rounds of each set):

Set 1:
12 Deadlifts
12 Over Bar Burpees

Set 2: 
14 KB Swings
14 Pull-ups

In remaining time, ascending ladder of…

4-6-8-10…Worm Thrusters (Scaled = Worm Shoulder to Overhead)

8-12-16-20…Toes to Bar (Scaled = Sync Knee Raises)

RX (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Worm: Thrusters

Scaled (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Pull Ups: Banded if needed

Important information

• Partner A works through 12 deadlifts and 12 Over Bar Burpees, while Partner B works through 14 Kettlebell Swings and 12 Pull Ups. Once both athletes have completed their set, they switch and continue until 4 rounds of each set have been completed. Each partner will complete two sets of each.
• In any time remaining, the pair will work through an ascending ladder of worm thrusters or shoulder to overhead (both athletes working at the same time) and toes to bar (one athlete working at a time).

Movement standards

• Deadlifts: Athletes must fully extend at the top of the deadlift with head and shoulders behind the bar.
• Over Bar Burpees: Athletes must complete a burpee (chest to floor at the bottom) and jump over the bar, with both feet passing over the bar between the plates. Two footed landing and two footed take off. There is no requirement to extend fully when jumping over the bar. Burpees are not bar facing. 
• Kettlebell Swings: The kettlebell is swung back between the legs, passing behind the plane of the knees. The finish position is with the shoulders locked out over head, with the bell vertically over the feet.
• Pull ups: Strict, kipping and butterfly pull ups are permitted. Athletes must fully extend their arms at the bottom and chin must pass above the line of the bar. Scaled athletes may use a band if required, but they will be scored lower than teams that do not use a band. 
• Worm thrusters: Both athletes must squat to below parallel with the worm on their shoulder then stand tall and pass the worm overhead to the opposite shoulder. Athletes must be in sync at the bottom of the squat, it is not necessary to fully extend the arms overhead. The movement starts and ends at the shoulder. 
• Worm shoulder to overhead: Athletes clean the worm then pass the worm over their head from shoulder to shoulder in sync. Both athletes must be fully extended with the worm on the same side for the rep to count. There is no requirement to lock out the arms overhead.
• Toes to bar: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and toes must touch the bar at the top. Only one athlete may be touching the bar at a time. 
• Sync knee raises: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and have knees bent above hip level in sync at the top. 

PART A - FOR TIME (8 minutes):

Athletes work simultaneously, alternating every time Set 2 is completed:

Set 1:
Max Calories

Set 2:
10 Box Jumps
10 Hang Power Snatch

Workout is complete when 150 / 120 Calories on the machine are complete.

RX (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 40kg / 30kg

Scaled (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 30kg / 25kg

1 MIN REST BEFORE PART B 

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• Partner A starts to accumulate erg calories while Partner B works through 10 box jumps and 10 hang power snatches. Once Partner B has completed the 20 reps, they switch to the erg while Partner B works through box jumps and hang power snatches. The pair continues in this fashion until they complete 150/120 calories or until the time cap is reached. 
• Teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Box jumps: RX athletes must jump up onto the box, Scaled athletes can step or jump up. All athletes can step down. Athletes must reach full extension on top of the box. 
• Hang power snatch: The movement begins with the athlete deadlifting the bar into the hang position. The bar must move from above the knee to fully locked out overhead in one smooth motion. Athletes’ arms must be fully extended in the hang, and the bar must not pass below the knee during the lift.
• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• After Part A, teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

FOR TIME (12 minutes):

3 Rounds: 

100 Double Unders / 150 Single Skips 
40 Sync Overhead Plate Lunge 
60 Butterfly sit ups

RX (M / F)

100 Double Unders
Overhead plate lunge: 20kg / 15kg

Scaled (M / F)

150 Single Skips
Overhead plate lunge: 15kg / 10kg

Important information

• Pairs share the skipping and butterfly sit up reps however they like. Overhead plate lunges are completed in sync. 

Movement standards

• Double unders: The rope must pass under the athlete’s foot twice for each jump. Only successful jumps are counted, not attempts. 
• Overhead plate lunge: Athletes lunge in sync. Each rep starts with the feet together, knees and hips fully extended and the plate held overhead. Athletes step forward in sync, with trailing knees touching the floor at the same time, then step backwards and returning to full extension at the same time. Athletes must alternate which foot leads for each rep. 
• Butterfly sit up: Athletes must touch their hands on the ground behind their head then in front of their feet, with shoulders passing in front of hips. 

PART A - AMRAP (6 minutes):

10 Power Cleans < 10 Shoulder To Overhead (Weight 1)
10 Power Cleans < 10 Shoulder To Overhead (Weight 2)
10 Power Cleans < 10 Shoulder To Overhead (Weight 3)

In remaining time, max reps of…

10 Power Cleans < 10 Shoulder To Overhead (Weight 4)

1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Weight 1: 50kg / 35kg
Weight 2: 60kg / 40kg
Weight 3: 70 / 50kg
Weight 4: 80kg / 60kg

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Weight 1: 40kg / 25kg
Weight 2: 45kg / 30kg
Weight 3: 50kg / 35kg
Weight 4: 55kg / 40kg

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Splitting the reps however they like, pairs complete 10 power cleans and 10 shoulder to overhead at Weight 1. Once complete, athletes add weight to the barbell and complete 10 power cleans and 10 shoulder to overhead at the next weight. Once they reach the final weight, they complete as many reps as possible, following the sequence of 10 power cleans then 10 shoulder to overhead. 
• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Power cleans: The barbell must travel from the ground to the shoulders in one movement. Athletes should not squat below parallel. Repetitions can be touch and go.  
• Shoulder to overhead: Athletes can strict press, push press, push jerk or split jerk to get the bar overhead. Athletes must be fully extended with bar overhead and feet in line with hips for the rep to count. When one partner has completed their reps, the bar must return to the floor. 
• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AFTER PART A, 1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AMRAP (10 mins)

Athletes work simultaneously, completing 4 alternating rounds of the following sets (each athlete will complete 2 rounds of each set):

Set 1:
12 Deadlifts
12 Over Bar Burpees

Set 2: 
14 KB Swings
14 Pull-ups

In remaining time, ascending ladder of…

4-6-8-10…Worm Thrusters (Scaled = Worm Shoulder to Overhead)

8-12-16-20…Toes to Bar (Scaled = Sync Knee Raises)

RX (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Worm: Thrusters

Scaled (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Pull Ups: Banded if needed

Important information

• Partner A works through 12 deadlifts and 12 Over Bar Burpees, while Partner B works through 14 Kettlebell Swings and 12 Pull Ups. Once both athletes have completed their set, they switch and continue until 4 rounds of each set have been completed. Each partner will complete two sets of each.
• In any time remaining, the pair will work through an ascending ladder of worm thrusters or shoulder to overhead (both athletes working at the same time) and toes to bar (one athlete working at a time).

Movement standards

• Deadlifts: Athletes must fully extend at the top of the deadlift with head and shoulders behind the bar.
• Over Bar Burpees: Athletes must complete a burpee (chest to floor at the bottom) and jump over the bar, with both feet passing over the bar between the plates. Two footed landing and two footed take off. There is no requirement to extend fully when jumping over the bar. Burpees are not bar facing. 
• Kettlebell Swings: The kettlebell is swung back between the legs, passing behind the plane of the knees. The finish position is with the shoulders locked out over head, with the bell vertically over the feet.
• Pull ups: Strict, kipping and butterfly pull ups are permitted. Athletes must fully extend their arms at the bottom and chin must pass above the line of the bar. Scaled athletes may use a band if required, but they will be scored lower than teams that do not use a band. 
• Worm thrusters: Both athletes must squat to below parallel with the worm on their shoulder then stand tall and pass the worm overhead to the opposite shoulder. Athletes must be in sync at the bottom of the squat, it is not necessary to fully extend the arms overhead. The movement starts and ends at the shoulder. 
• Worm shoulder to overhead: Athletes clean the worm then pass the worm over their head from shoulder to shoulder in sync. Both athletes must be fully extended with the worm on the same side for the rep to count. There is no requirement to lock out the arms overhead.
• Toes to bar: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and toes must touch the bar at the top. Only one athlete may be touching the bar at a time. 
• Sync knee raises: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and have knees bent above hip level in sync at the top. 

PART A - FOR TIME (8 minutes):

Athletes work simultaneously, alternating every time Set 2 is completed:

Set 1:
Max Calories

Set 2:
10 Box Jumps
10 Hang Power Snatch

Workout is complete when 150 / 120 Calories on the machine are complete.

RX (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 40kg / 30kg

Scaled (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 30kg / 25kg

1 MIN REST BEFORE PART B 

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• Partner A starts to accumulate erg calories while Partner B works through 10 box jumps and 10 hang power snatches. Once Partner B has completed the 20 reps, they switch to the erg while Partner B works through box jumps and hang power snatches. The pair continues in this fashion until they complete 150/120 calories or until the time cap is reached. 
• Teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Box jumps: RX athletes must jump up onto the box, Scaled athletes can step or jump up. All athletes can step down. Athletes must reach full extension on top of the box. 
• Hang power snatch: The movement begins with the athlete deadlifting the bar into the hang position. The bar must move from above the knee to fully locked out overhead in one smooth motion. Athletes’ arms must be fully extended in the hang, and the bar must not pass below the knee during the lift.
• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• After Part A, teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

FOR TIME (12 minutes):

3 Rounds: 

100 Double Unders / 150 Single Skips 
40 Sync Overhead Plate Lunge 
60 Butterfly sit ups

RX (M / F)

100 Double Unders
Overhead plate lunge: 20kg / 15kg

Scaled (M / F)

150 Single Skips
Overhead plate lunge: 15kg / 10kg

Important information

• Pairs share the skipping and butterfly sit up reps however they like. Overhead plate lunges are completed in sync. 

Movement standards

• Double unders: The rope must pass under the athlete’s foot twice for each jump. Only successful jumps are counted, not attempts. 
• Overhead plate lunge: Athletes lunge in sync. Each rep starts with the feet together, knees and hips fully extended and the plate held overhead. Athletes step forward in sync, with trailing knees touching the floor at the same time, then step backwards and returning to full extension at the same time. Athletes must alternate which foot leads for each rep. 
• Butterfly sit up: Athletes must touch their hands on the ground behind their head then in front of their feet, with shoulders passing in front of hips. 

PART A - AMRAP (6 minutes):

10 Power Cleans < 10 Shoulder To Overhead (Weight 1)
10 Power Cleans < 10 Shoulder To Overhead (Weight 2)
10 Power Cleans < 10 Shoulder To Overhead (Weight 3)

In remaining time, max reps of…

10 Power Cleans < 10 Shoulder To Overhead (Weight 4)

1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Weight 1: 50kg / 35kg
Weight 2: 60kg / 40kg
Weight 3: 70 / 50kg
Weight 4: 80kg / 60kg

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Weight 1: 40kg / 25kg
Weight 2: 45kg / 30kg
Weight 3: 50kg / 35kg
Weight 4: 55kg / 40kg

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Splitting the reps however they like, pairs complete 10 power cleans and 10 shoulder to overhead at Weight 1. Once complete, athletes add weight to the barbell and complete 10 power cleans and 10 shoulder to overhead at the next weight. Once they reach the final weight, they complete as many reps as possible, following the sequence of 10 power cleans then 10 shoulder to overhead. 
• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Power cleans: The barbell must travel from the ground to the shoulders in one movement. Athletes should not squat below parallel. Repetitions can be touch and go.  
• Shoulder to overhead: Athletes can strict press, push press, push jerk or split jerk to get the bar overhead. Athletes must be fully extended with bar overhead and feet in line with hips for the rep to count. When one partner has completed their reps, the bar must return to the floor. 
• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AFTER PART A, 1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AMRAP (10 mins)

Athletes work simultaneously, completing 4 alternating rounds of the following sets (each athlete will complete 2 rounds of each set):

Set 1:
12 Deadlifts
12 Over Bar Burpees

Set 2: 
14 KB Swings
14 Pull-ups

In remaining time, ascending ladder of…

4-6-8-10…Worm Thrusters (Scaled = Worm Shoulder to Overhead)

8-12-16-20…Toes to Bar (Scaled = Sync Knee Raises)

RX (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Worm: Thrusters

Scaled (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Pull Ups: Banded if needed

Important information

• Partner A works through 12 deadlifts and 12 Over Bar Burpees, while Partner B works through 14 Kettlebell Swings and 12 Pull Ups. Once both athletes have completed their set, they switch and continue until 4 rounds of each set have been completed. Each partner will complete two sets of each.
• In any time remaining, the pair will work through an ascending ladder of worm thrusters or shoulder to overhead (both athletes working at the same time) and toes to bar (one athlete working at a time).

Movement standards

• Deadlifts: Athletes must fully extend at the top of the deadlift with head and shoulders behind the bar.
• Over Bar Burpees: Athletes must complete a burpee (chest to floor at the bottom) and jump over the bar, with both feet passing over the bar between the plates. Two footed landing and two footed take off. There is no requirement to extend fully when jumping over the bar. Burpees are not bar facing. 
• Kettlebell Swings: The kettlebell is swung back between the legs, passing behind the plane of the knees. The finish position is with the shoulders locked out over head, with the bell vertically over the feet.
• Pull ups: Strict, kipping and butterfly pull ups are permitted. Athletes must fully extend their arms at the bottom and chin must pass above the line of the bar. Scaled athletes may use a band if required, but they will be scored lower than teams that do not use a band. 
• Worm thrusters: Both athletes must squat to below parallel with the worm on their shoulder then stand tall and pass the worm overhead to the opposite shoulder. Athletes must be in sync at the bottom of the squat, it is not necessary to fully extend the arms overhead. The movement starts and ends at the shoulder. 
• Worm shoulder to overhead: Athletes clean the worm then pass the worm over their head from shoulder to shoulder in sync. Both athletes must be fully extended with the worm on the same side for the rep to count. There is no requirement to lock out the arms overhead.
• Toes to bar: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and toes must touch the bar at the top. Only one athlete may be touching the bar at a time. 
• Sync knee raises: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and have knees bent above hip level in sync at the top. 

PART A - FOR TIME (8 minutes):

Athletes work simultaneously, alternating every time Set 2 is completed:

Set 1:
Max Calories

Set 2:
10 Box Jumps
10 Hang Power Snatch

Workout is complete when 150 / 120 Calories on the machine are complete.

RX (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 40kg / 30kg

Scaled (M / F)

150 Calorie Echo Bike / 120 Calorie Row
Box jumps: 24” / 20”
Hang power snatch: 30kg / 25kg

1 MIN REST BEFORE PART B 

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• Partner A starts to accumulate erg calories while Partner B works through 10 box jumps and 10 hang power snatches. Once Partner B has completed the 20 reps, they switch to the erg while Partner B works through box jumps and hang power snatches. The pair continues in this fashion until they complete 150/120 calories or until the time cap is reached. 
• Teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Box jumps: RX athletes must jump up onto the box, Scaled athletes can step or jump up. All athletes can step down. Athletes must reach full extension on top of the box. 
• Hang power snatch: The movement begins with the athlete deadlifting the bar into the hang position. The bar must move from above the knee to fully locked out overhead in one smooth motion. Athletes’ arms must be fully extended in the hang, and the bar must not pass below the knee during the lift.
• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

PART B - FOR MAX WEIGHT (5 minutes)

Each athlete to establish heaviest complex:

1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Important information

• After Part A, teams rest from 08:00 - 09:00 before moving to Part B. 
• Athletes can add and remove weight as many times as required during the five minute window for Part B.
• Each athlete's heaviest successful attempt will be recorded. Snatch repetitions must be touch and go for the complex to count. 

Movement standards

• Power snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. Athletes should not squat below parallel.
• Squat snatch: The bar must move from the ground to fully locked out overhead in one smooth motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion.
• Overhead squat: With the bar fully locked out overhead, the athlete must pass through a full squat with hips below the knees and return to fully locked out overhead.

FOR TIME (12 minutes):

3 Rounds: 

100 Double Unders / 150 Single Skips 
40 Sync Overhead Plate Lunge 
60 Butterfly sit ups

RX (M / F)

100 Double Unders
Overhead plate lunge: 20kg / 15kg

Scaled (M / F)

150 Single Skips
Overhead plate lunge: 15kg / 10kg

Important information

• Pairs share the skipping and butterfly sit up reps however they like. Overhead plate lunges are completed in sync. 

Movement standards

• Double unders: The rope must pass under the athlete’s foot twice for each jump. Only successful jumps are counted, not attempts. 
• Overhead plate lunge: Athletes lunge in sync. Each rep starts with the feet together, knees and hips fully extended and the plate held overhead. Athletes step forward in sync, with trailing knees touching the floor at the same time, then step backwards and returning to full extension at the same time. Athletes must alternate which foot leads for each rep. 
• Butterfly sit up: Athletes must touch their hands on the ground behind their head then in front of their feet, with shoulders passing in front of hips. 

PART A - AMRAP (6 minutes):

10 Power Cleans < 10 Shoulder To Overhead (Weight 1)
10 Power Cleans < 10 Shoulder To Overhead (Weight 2)
10 Power Cleans < 10 Shoulder To Overhead (Weight 3)

In remaining time, max reps of…

10 Power Cleans < 10 Shoulder To Overhead (Weight 4)

1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Weight 1: 50kg / 35kg
Weight 2: 60kg / 40kg
Weight 3: 70 / 50kg
Weight 4: 80kg / 60kg

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Weight 1: 40kg / 25kg
Weight 2: 45kg / 30kg
Weight 3: 50kg / 35kg
Weight 4: 55kg / 40kg

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Splitting the reps however they like, pairs complete 10 power cleans and 10 shoulder to overhead at Weight 1. Once complete, athletes add weight to the barbell and complete 10 power cleans and 10 shoulder to overhead at the next weight. Once they reach the final weight, they complete as many reps as possible, following the sequence of 10 power cleans then 10 shoulder to overhead. 
• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Power cleans: The barbell must travel from the ground to the shoulders in one movement. Athletes should not squat below parallel. Repetitions can be touch and go.  
• Shoulder to overhead: Athletes can strict press, push press, push jerk or split jerk to get the bar overhead. Athletes must be fully extended with bar overhead and feet in line with hips for the rep to count. When one partner has completed their reps, the bar must return to the floor. 
• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AFTER PART A, 1 MINUTE REST BEFORE PART B

Part B (6 minutes):

20 Sync Burpees
40 Sync Goblet Squats

In remaining time……..

Max Wall Balls

RX (M / F)

Goblet squats: 24kg / 16kg
Wall balls: 9kg / 6kg

Scaled

Goblet squats: 16kg / 12kg
Wall balls: 9kg / 6kg

Important information

• Teams rest from 06:00 - 07:00 then move on to Part B. 
• Partners complete 20 sync burpees and 40 sync goblet squats before moving onto wall balls, with one athlete working at a time.

Movement standards

• Burpees: Athletes must touch their chest to the floor at the same time, then jump and clap overhead, fully extended with feet off the floor at the same time.
• Goblet squats: Athletes must squat below parallel, reaching full depth and returning to full extension at the same time. 
• Wall balls: Athletes must squat below parallel and throw the wall ball so that it hits the centre of the target. On one partner’s final repetition, their partner may catch the ball without it returning to the ground but they must squat below parallel for their first repetition to count. 

AMRAP (10 mins)

Athletes work simultaneously, completing 4 alternating rounds of the following sets (each athlete will complete 2 rounds of each set):

Set 1:
12 Deadlifts
12 Over Bar Burpees

Set 2: 
14 KB Swings
14 Pull-ups

In remaining time, ascending ladder of…

4-6-8-10…Worm Thrusters (Scaled = Worm Shoulder to Overhead)

8-12-16-20…Toes to Bar (Scaled = Sync Knee Raises)

RX (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Worm: Thrusters

Scaled (M / F)

Deadlifts: 100kg / 70kg
Kettlebell Swings: 24kg / 16kg
Pull Ups: Banded if needed

Important information

• Partner A works through 12 deadlifts and 12 Over Bar Burpees, while Partner B works through 14 Kettlebell Swings and 12 Pull Ups. Once both athletes have completed their set, they switch and continue until 4 rounds of each set have been completed. Each partner will complete two sets of each.
• In any time remaining, the pair will work through an ascending ladder of worm thrusters or shoulder to overhead (both athletes working at the same time) and toes to bar (one athlete working at a time).

Movement standards

• Deadlifts: Athletes must fully extend at the top of the deadlift with head and shoulders behind the bar.
• Over Bar Burpees: Athletes must complete a burpee (chest to floor at the bottom) and jump over the bar, with both feet passing over the bar between the plates. Two footed landing and two footed take off. There is no requirement to extend fully when jumping over the bar. Burpees are not bar facing. 
• Kettlebell Swings: The kettlebell is swung back between the legs, passing behind the plane of the knees. The finish position is with the shoulders locked out over head, with the bell vertically over the feet.
• Pull ups: Strict, kipping and butterfly pull ups are permitted. Athletes must fully extend their arms at the bottom and chin must pass above the line of the bar. Scaled athletes may use a band if required, but they will be scored lower than teams that do not use a band. 
• Worm thrusters: Both athletes must squat to below parallel with the worm on their shoulder then stand tall and pass the worm overhead to the opposite shoulder. Athletes must be in sync at the bottom of the squat, it is not necessary to fully extend the arms overhead. The movement starts and ends at the shoulder. 
• Worm shoulder to overhead: Athletes clean the worm then pass the worm over their head from shoulder to shoulder in sync. Both athletes must be fully extended with the worm on the same side for the rep to count. There is no requirement to lock out the arms overhead.
• Toes to bar: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and toes must touch the bar at the top. Only one athlete may be touching the bar at a time. 
• Sync knee raises: Athletes must be fully extended at the bottom of the rep with feet behind the line of the bar, and have knees bent above hip level in sync at the top.