Throwdown Hub - Competition Management & Calendar

#	Team Name	Pts	1 TRIPNEY GEARS SAT			2 LIFT SAT			3 DTF SAT			4a BY THE SEASIDE SAT			4b BY THE SEASIDE SAT
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Time	Pts	#	Reps

1 TRIPNEY GEARS SAT

Score: Time 12 minute time cap

10 ROUNDS YGIG (12 MIN CAP)

MASTERS:

2 WALL WALKS

20 DOUBLE UNDERS

6/9 KCAL BIKE

SCALED:

3 REDUCED RANGE WALL WALKS

30 SINGLE UNDERS

6/9 KCAL BIKE

2 LIFT SAT

Score: Weight (kg) 6 minute time cap

6 MINUTES TO FIND A MAX COMPLEX

MASTERS & SCALED

1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIFGHT SO MAKE SURE YOUR FIRST LIFT IS A SCORE

3 DTF SAT

Score: Time 15 minute time cap

SCALED (42.5/30):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

12 SYNCHRO LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

9 SYNCHRO LATERAL BAR OVER BURPEES

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

6 SYNCHRO LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

3 SYNCHRO LATERAL BAR OVER BURPEES

MASTERS 50/35

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4a BY THE SEASIDE SAT

Score: Time 14 minute time cap

MASTERS (40/30):

100 KCAL ROW

80 BOX JUMP OVERS - STEP UPS

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

SCALED (40/30):

100 KCAL ROW

80 BOX JUMP/STEP OVERS

60 SYNCHRO SIT UPS

40 SYNCHRO SANDBAG REVERSE LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4b BY THE SEASIDE SAT

Score: Reps 1 minute time cap

MAX CALORIE ROW IN THE REAMINING CAP OF 14MINS

1 TRIPNEY GEARS SUN

Score: Time 12 minute time cap

RX:

3 WALL WALKS

30 DOUBLE UNDERS

6/9 KCAL BIKE

INTERMEDIATE:

2 WALL WALKS

20 DOUBLE UNDERS/50 SINGLES

6/9 KCAL BIKE

2 LIFT SUN

Score: Weight (kg) 6 minute time cap

RX & INTERMEDIATE

1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

ANY SNATCH VARIATION

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIGHT, MAKE SURE YOUR FIRST LIFT IS A SAFE NUMBER

3 DTF SUN

Score: Time 15 minute time cap

RX (60/42.5):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 C2B

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 BMU

INTERMEDIATE (50/35):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4 BY THE SEASIDE SUN

Score: Time 14 minute time cap

RX (50/40):

100 KCAL ROW

80 T2B

60 BOX JUMP OVERS

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

INTERMEDIATE (40/30):

100 KCAL ROW

80 BJO

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4B BY THE SEASIDE

Score: Reps 1 minute time cap

MAX CALORIES IN THE REMAINING 14 MIN CAP

#	Team Name	Pts	1 TRIPNEY GEARS SAT			2 LIFT SAT			3 DTF SAT			4a BY THE SEASIDE SAT			4b BY THE SEASIDE SAT
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Time	Pts	#	Reps

1 TRIPNEY GEARS SAT

Score: Time 12 minute time cap

10 ROUNDS YGIG (12 MIN CAP)

MASTERS:

2 WALL WALKS

20 DOUBLE UNDERS

6/9 KCAL BIKE

SCALED:

3 REDUCED RANGE WALL WALKS

30 SINGLE UNDERS

6/9 KCAL BIKE

2 LIFT SAT

Score: Weight (kg) 6 minute time cap

6 MINUTES TO FIND A MAX COMPLEX

MASTERS & SCALED

1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIFGHT SO MAKE SURE YOUR FIRST LIFT IS A SCORE

3 DTF SAT

Score: Time 15 minute time cap

SCALED (42.5/30):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

12 SYNCHRO LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

9 SYNCHRO LATERAL BAR OVER BURPEES

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

6 SYNCHRO LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

3 SYNCHRO LATERAL BAR OVER BURPEES

MASTERS 50/35

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4a BY THE SEASIDE SAT

Score: Time 14 minute time cap

MASTERS (40/30):

100 KCAL ROW

80 BOX JUMP OVERS - STEP UPS

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

SCALED (40/30):

100 KCAL ROW

80 BOX JUMP/STEP OVERS

60 SYNCHRO SIT UPS

40 SYNCHRO SANDBAG REVERSE LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4b BY THE SEASIDE SAT

Score: Reps 1 minute time cap

MAX CALORIE ROW IN THE REAMINING CAP OF 14MINS

1 TRIPNEY GEARS SUN

Score: Time 12 minute time cap

RX:

3 WALL WALKS

30 DOUBLE UNDERS

6/9 KCAL BIKE

INTERMEDIATE:

2 WALL WALKS

20 DOUBLE UNDERS/50 SINGLES

6/9 KCAL BIKE

2 LIFT SUN

Score: Weight (kg) 6 minute time cap

RX & INTERMEDIATE

1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

ANY SNATCH VARIATION

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIGHT, MAKE SURE YOUR FIRST LIFT IS A SAFE NUMBER

3 DTF SUN

Score: Time 15 minute time cap

RX (60/42.5):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 C2B

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 BMU

INTERMEDIATE (50/35):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4 BY THE SEASIDE SUN

Score: Time 14 minute time cap

RX (50/40):

100 KCAL ROW

80 T2B

60 BOX JUMP OVERS

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

INTERMEDIATE (40/30):

100 KCAL ROW

80 BJO

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4B BY THE SEASIDE

Score: Reps 1 minute time cap

MAX CALORIES IN THE REMAINING 14 MIN CAP

#	Team Name	Pts	1 TRIPNEY GEARS SUN			2 LIFT SUN			3 DTF SUN			4 BY THE SEASIDE SUN			4B BY THE SEASIDE
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Time	Pts	#	Reps

1 TRIPNEY GEARS SAT

Score: Time 12 minute time cap

10 ROUNDS YGIG (12 MIN CAP)

MASTERS:

2 WALL WALKS

20 DOUBLE UNDERS

6/9 KCAL BIKE

SCALED:

3 REDUCED RANGE WALL WALKS

30 SINGLE UNDERS

6/9 KCAL BIKE

2 LIFT SAT

Score: Weight (kg) 6 minute time cap

6 MINUTES TO FIND A MAX COMPLEX

MASTERS & SCALED

1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIFGHT SO MAKE SURE YOUR FIRST LIFT IS A SCORE

3 DTF SAT

Score: Time 15 minute time cap

SCALED (42.5/30):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

12 SYNCHRO LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

9 SYNCHRO LATERAL BAR OVER BURPEES

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

6 SYNCHRO LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

3 SYNCHRO LATERAL BAR OVER BURPEES

MASTERS 50/35

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4a BY THE SEASIDE SAT

Score: Time 14 minute time cap

MASTERS (40/30):

100 KCAL ROW

80 BOX JUMP OVERS - STEP UPS

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

SCALED (40/30):

100 KCAL ROW

80 BOX JUMP/STEP OVERS

60 SYNCHRO SIT UPS

40 SYNCHRO SANDBAG REVERSE LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4b BY THE SEASIDE SAT

Score: Reps 1 minute time cap

MAX CALORIE ROW IN THE REAMINING CAP OF 14MINS

1 TRIPNEY GEARS SUN

Score: Time 12 minute time cap

RX:

3 WALL WALKS

30 DOUBLE UNDERS

6/9 KCAL BIKE

INTERMEDIATE:

2 WALL WALKS

20 DOUBLE UNDERS/50 SINGLES

6/9 KCAL BIKE

2 LIFT SUN

Score: Weight (kg) 6 minute time cap

RX & INTERMEDIATE

1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

ANY SNATCH VARIATION

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIGHT, MAKE SURE YOUR FIRST LIFT IS A SAFE NUMBER

3 DTF SUN

Score: Time 15 minute time cap

RX (60/42.5):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 C2B

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 BMU

INTERMEDIATE (50/35):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4 BY THE SEASIDE SUN

Score: Time 14 minute time cap

RX (50/40):

100 KCAL ROW

80 T2B

60 BOX JUMP OVERS

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

INTERMEDIATE (40/30):

100 KCAL ROW

80 BJO

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4B BY THE SEASIDE

Score: Reps 1 minute time cap

MAX CALORIES IN THE REMAINING 14 MIN CAP

#	Team Name	Pts	1 TRIPNEY GEARS SUN			2 LIFT SUN			3 DTF SUN			4 BY THE SEASIDE SUN			4B BY THE SEASIDE
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Time	Pts	#	Time	Pts	#	Reps

1 TRIPNEY GEARS SAT

Score: Time 12 minute time cap

10 ROUNDS YGIG (12 MIN CAP)

MASTERS:

2 WALL WALKS

20 DOUBLE UNDERS

6/9 KCAL BIKE

SCALED:

3 REDUCED RANGE WALL WALKS

30 SINGLE UNDERS

6/9 KCAL BIKE

2 LIFT SAT

Score: Weight (kg) 6 minute time cap

6 MINUTES TO FIND A MAX COMPLEX

MASTERS & SCALED

1 CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIFGHT SO MAKE SURE YOUR FIRST LIFT IS A SCORE

3 DTF SAT

Score: Time 15 minute time cap

SCALED (42.5/30):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

12 SYNCHRO LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

9 SYNCHRO LATERAL BAR OVER BURPEES

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

6 SYNCHRO LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

3 SYNCHRO LATERAL BAR OVER BURPEES

MASTERS 50/35

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4a BY THE SEASIDE SAT

Score: Time 14 minute time cap

MASTERS (40/30):

100 KCAL ROW

80 BOX JUMP OVERS - STEP UPS

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

SCALED (40/30):

100 KCAL ROW

80 BOX JUMP/STEP OVERS

60 SYNCHRO SIT UPS

40 SYNCHRO SANDBAG REVERSE LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4b BY THE SEASIDE SAT

Score: Reps 1 minute time cap

MAX CALORIE ROW IN THE REAMINING CAP OF 14MINS

1 TRIPNEY GEARS SUN

Score: Time 12 minute time cap

RX:

3 WALL WALKS

30 DOUBLE UNDERS

6/9 KCAL BIKE

INTERMEDIATE:

2 WALL WALKS

20 DOUBLE UNDERS/50 SINGLES

6/9 KCAL BIKE

2 LIFT SUN

Score: Weight (kg) 6 minute time cap

RX & INTERMEDIATE

1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

ANY SNATCH VARIATION

0 - 1 MALE

1-2 FEMALE

2-3 MALE

3-4 FEMALE

4-5 MALE

5-6 FEMALE

YOU CANNOT GO DOWN IN WEIGHT, MAKE SURE YOUR FIRST LIFT IS A SAFE NUMBER

3 DTF SUN

Score: Time 15 minute time cap

RX (60/42.5):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 C2B

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 BMU

INTERMEDIATE (50/35):

12 SYNCHRO FRONT SQUATS

12 SYNCHRO HANG POWER CLEANS

12 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

9 SYNCHRO FRONT SQUATS

9 SYNCHRO HANG POWER CLEANS

9 SYNCHRO PUSH JERKS

54 PULL UPS

6 SYNCHRO FRONT SQUATS

6 SYNCHRO HANG POWER CLEANS

6 SYNCHRO PUSH JERKS

36 LATERAL BAR OVER BURPEES

3 SYNCHRO FRONT SQUATS

3 SYNCHRO HANG POWER CLEANS

3 SYNCHRO PUSH JERKS

18 C2B

4 BY THE SEASIDE SUN

Score: Time 14 minute time cap

RX (50/40):

100 KCAL ROW

80 T2B

60 BOX JUMP OVERS

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

INTERMEDIATE (40/30):

100 KCAL ROW

80 BJO

60 T2B

40 SYNCHRO SANDBAG LUNGES

20 SANDBAG CLEANS (SPLIT HOW YOU LIKE)

4B BY THE SEASIDE

Score: Reps 1 minute time cap

MAX CALORIES IN THE REMAINING 14 MIN CAP

YORKSHIRE GAMES

Yorkshire Games MIXED PAIRS