6 MIN AMRAP all synchro

15 DB cleans (RX 22.5/15 | SC 15/10)

12 DB Devil press

9 STO's (RX 60/40 | SC 40/30)

NOTE: This workout is split into 2 x 3 minute AMRAPS. The first 3 minutes is done before Part B, the second 3 minutes is done after part B. Teams will pick up where they left off on the AMRAP after Part B. Any STO is allowed.

In a 5 Minute Window both athletes must establish a:

1 Rep max clean.

NOTES: Any clean is allowed. Athletes must wait until the judge gives the GOOD REP call before dropping the bar.   

7 Min clock

BUY IN

40 TTB (other partner hangs) / Scaled = Hanging knee raises

Then AMRAP: 

22 Synchro Med ball squats (9/6)

1 x YGIG Broad jumps up and back EACH

12 Ring dips / Scaled can partner assist

1 x YGIG shuttle run each 

NOTES: An athlete must complete a full up and back on the shuttles/ broad jump to score 1 point. 

For time (All synchro except row) 

600m Row (both athletes must row 300m) 

16 Med ball box step overs (24/20'' - 9/6kg ball)

12 Head touch down ups 

600m Row (both athletes must row 300m) 

12 Med ball box step overs 

8 Head touch down ups 

600m Row (both athletes must row 300m)

Cap = 9 mins

6 MIN AMRAP all synchro

15 DB cleans (RX 22.5/15 | SC 15/10)

12 DB Devil press

9 STO's (RX 60/40 | SC 40/30)

NOTE: This workout is split into 2 x 3 minute AMRAPS. The first 3 minutes is done before Part B, the second 3 minutes is done after part B. Teams will pick up where they left off on the AMRAP after Part B. Any STO is allowed.

In a 5 Minute Window both athletes must establish a:

1 Rep max clean.

NOTES: Any clean is allowed. Athletes must wait until the judge gives the GOOD REP call before dropping the bar.   

7 Min clock

BUY IN

40 TTB (other partner hangs) / Scaled = Hanging knee raises

Then AMRAP: 

22 Synchro Med ball squats (9/6)

1 x YGIG Broad jumps up and back EACH

12 Ring dips / Scaled can partner assist

1 x YGIG shuttle run each 

NOTES: An athlete must complete a full up and back on the shuttles/ broad jump to score 1 point. 

For time (All synchro except row) 

600m Row (both athletes must row 300m) 

16 Med ball box step overs (24/20'' - 9/6kg ball)

12 Head touch down ups 

600m Row (both athletes must row 300m) 

12 Med ball box step overs 

8 Head touch down ups 

600m Row (both athletes must row 300m)

Cap = 9 mins