PART A

AMRAP 10

1 Cluster

3 Clean & Jerks

30 Double Unders

7 TTB

Partner B begins Iron Wave Part B which is a 15 Minute Max Distance Row.

Partners can switch as desired, but cannot stop during a movement. For example, if Athlete A starts the 7 TTB they cannot switch until all 7 TTB are completed. 

RX = 60/42.5kg

Scaeld = 42.5/30kg, can do 30 Double Unders or 60 Single Unders, and 7 TTB or 15 Hanging Knee Raises. 

Iron Wave Part B beings at the same time as Iron Wave Part A. 

Max Distance Row

Starting at the same time as Part A, Partner B will being a max disntance row. 

Once Part A is complete, athletes will have to complete 3 Devils Press Every Minute On The Minute for the remaining 5 minutes of the workout. Athletes can switch on the row as desired. 

15 Minutes to Complete

50-40-30-20-10

Wallballs 

5-10-15-20-15

Burpee Pull Ups

Athletes may split work as desired. 

RX = 9/6kg Wallball, cannot reach the pull up bar when arms fully extended.

Scaled = 6/3kg Wallball, head is no closer than 6 inches to the pull up bar being used. May use plates to set up step to jump from for the pull up. 

6 Minutes to Establish:

Max Complex

1 Snatch Deadlift

1 Snatch

1 Hang Snatch

-- 3 Min Rest -- 

6 Minutes to Establish:

1RM Clean

Score is total weight lifted from Part A and Part B for both partners combined. 

Only 1 partner can lift at a time. Judges/partners may help load barbells. 

8 Minutes to Complete

21 Deadlifts

21 HSPU (Scaled 9 Wall Walks)

15 Deadlifts

15 CTB Pull Ups (Scaled Jumping CTB)

9 Deadlifts

9 BMU (Scaled 21 Pull Ups)

RX = 100/70kg Barbell

Scaled = 80/60kg Barbell

PART A

AMRAP 10

1 Cluster

3 Clean & Jerks

30 Double Unders

7 TTB

Partner B begins Iron Wave Part B which is a 15 Minute Max Distance Row.

Partners can switch as desired, but cannot stop during a movement. For example, if Athlete A starts the 7 TTB they cannot switch until all 7 TTB are completed. 

RX = 60/42.5kg

Scaeld = 42.5/30kg, can do 30 Double Unders or 60 Single Unders, and 7 TTB or 15 Hanging Knee Raises. 

Iron Wave Part B beings at the same time as Iron Wave Part A. 

Max Distance Row

Starting at the same time as Part A, Partner B will being a max disntance row. 

Once Part A is complete, athletes will have to complete 3 Devils Press Every Minute On The Minute for the remaining 5 minutes of the workout. Athletes can switch on the row as desired. 

15 Minutes to Complete

50-40-30-20-10

Wallballs 

5-10-15-20-15

Burpee Pull Ups

Athletes may split work as desired. 

RX = 9/6kg Wallball, cannot reach the pull up bar when arms fully extended.

Scaled = 6/3kg Wallball, head is no closer than 6 inches to the pull up bar being used. May use plates to set up step to jump from for the pull up. 

6 Minutes to Establish:

Max Complex

1 Snatch Deadlift

1 Snatch

1 Hang Snatch

-- 3 Min Rest -- 

6 Minutes to Establish:

1RM Clean

Score is total weight lifted from Part A and Part B for both partners combined. 

Only 1 partner can lift at a time. Judges/partners may help load barbells. 

8 Minutes to Complete

21 Deadlifts

21 HSPU (Scaled 9 Wall Walks)

15 Deadlifts

15 CTB Pull Ups (Scaled Jumping CTB)

9 Deadlifts

9 BMU (Scaled 21 Pull Ups)

RX = 100/70kg Barbell

Scaled = 80/60kg Barbell