10 Minute EMOM (You Go I Go format)
In a 60 second window perform 8 burpees over the bar and in the remaining time max repetitions of ground to overhead. Until a total of 60 ground to overhead are completed.

Burpees over the bar must be a two footed take off.

Only 1 partner can be working per minute, you cannot swap during the minute.

Your score will be either the time taken to complete the 60 ground to overhead or the total reps of ground to overhead achieved within the 10 minutes.

Weights
RX - 60kg M / 40kg F
Scaled - 40kg M / 30KG F

8 Minute EMOM (You Go I Go format)
In a 60 second window complete a complex of 5 touch and go squat cleans and 1 squat snatch.

The squat cleans must be unbroken but you can rest before the squat snatch as needed. All 6 lifts must be successfully completed in the minute for the attempt to count.

Only 1 partner can be working per minute, you cannot swap during the minute.

Your score will be the weight successfully lifted each minute totalled across the entire workout.

If any lift within the complex is missed you will have to redo the entire complex. You can attempt the complex as many times as you wish within the minute.

Weight can be added to the barbell for each successful completion of the complex. If you fail a weight you CANNOT go back down in weight.

RX - Squat Clean & Squat Snatch
(Athletes can Power Snatch then ride it down into an Overhead Squat if needed)

Scaled - Squat Clean & Power Snatch

For Time (12 minute cap)

30-20-10
Thrusters
Pull Ups

The reps can be split however you like, but there is a twist..

Whilst one partner is performing thrusters the other partner must perform a barbell overhead hold. If the partner performing the overhead hold breaks, the partner performing thrusters must also break and cannot resume until their partner restarts their overhead hold.

Similarly whilst one partner performs pull ups the other partner must perform a dead hang. If the partner performing the dead hang breaks, the partner performing pull ups must also break and cannot resume until their partner restarts their dead hang.

Jumping pull-ups are permitted for scaled athletes.

Weights
RX - 50kg M / 35kg F
Scaled - 40kg M / 25kg F

10 Minute EMOM (You Go I Go format)
In a 60 second window perform 8 burpees over the bar and in the remaining time max repetitions of ground to overhead. Until a total of 60 ground to overhead are completed.

Burpees over the bar must be a two footed take off.

Only 1 partner can be working per minute, you cannot swap during the minute.

Your score will be either the time taken to complete the 60 ground to overhead or the total reps of ground to overhead achieved within the 10 minutes.

Weights
RX - 60kg M / 40kg F
Scaled - 40kg M / 30KG F

8 Minute EMOM (You Go I Go format)
In a 60 second window complete a complex of 5 touch and go squat cleans and 1 squat snatch.

The squat cleans must be unbroken but you can rest before the squat snatch as needed. All 6 lifts must be successfully completed in the minute for the attempt to count.

Only 1 partner can be working per minute, you cannot swap during the minute.

Your score will be the weight successfully lifted each minute totalled across the entire workout.

If any lift within the complex is missed you will have to redo the entire complex. You can attempt the complex as many times as you wish within the minute.

Weight can be added to the barbell for each successful completion of the complex. If you fail a weight you CANNOT go back down in weight.

RX - Squat Clean & Squat Snatch
(Athletes can Power Snatch then ride it down into an Overhead Squat if needed)

Scaled - Squat Clean & Power Snatch

For Time (12 minute cap)

30-20-10
Thrusters
Pull Ups

The reps can be split however you like, but there is a twist..

Whilst one partner is performing thrusters the other partner must perform a barbell overhead hold. If the partner performing the overhead hold breaks, the partner performing thrusters must also break and cannot resume until their partner restarts their overhead hold.

Similarly whilst one partner performs pull ups the other partner must perform a dead hang. If the partner performing the dead hang breaks, the partner performing pull ups must also break and cannot resume until their partner restarts their dead hang.

Jumping pull-ups are permitted for scaled athletes.

Weights
RX - 50kg M / 35kg F
Scaled - 40kg M / 25kg F