WITH A 14 MINUTE RUNNING CLOCK

PART A – FOR TIME (5 MIN TIME CAP)

MF PAIRS (FOR MIXED TEAMS)

30 power cleans sync 25kg

30 front squats sync 25kg

30 S2OH sync 25kg

For this event the team will be divided into two female pairs and the pairing is to remain the same throughout the workout. Reps are to be shared as desired.

At 3,2,1 go a FF pair will commence the 30 synchronised power cleans. The synchronisation is at the front rack position. On completion of the power cleans, commence 30 synchronised front squats where the synchronisation is standing tall together at the top of the squats. On completion of the 30 front squats, complete 30 synchronised shoulder to overhead. This can be a strict press, push press or push jerk. The synchronisation is standing tall with arms straight overhead at the same time. Staying in your FF pairs, these reps can be shared as desired between the pairings. Your score will be time taken to complete.

PART A WILL SERVE AS A TIEBREAK IN THE CASE OF AN OVERALL TIE AT THE END OF THE COMPETITION

PART B (IN REMAINING TIME)

1RM Clean

(Score is each athlete’s heaviest lift combined)

On completion of Part A, the team can move directly into Part B to find each team members 1RM clean. This can be power or squat clean . Only one athlete is to lift at a time and can lift in any order.

Once bars are loaded, the weight cannot go down. If an athlete fails a lift, they are able to attempt the failed weight, or even a higher weight if desired, as many times as they like however if they are unsuccessful their last successful lift will be their score.

Should a lift commence right before the 14 minutes, the athlete is allowed to finish that lift as long as the bar is in motion when the time is capped.

The score for Part B is each athlete’s heaviest lift combined.

FOR TIME (14 MIN TIME CAP)

PART A - 5 STATIONS

STATION 1: 25 X 1metre leap sync burpees (2 athletes sync) 

STATION 2: 25 x 1 Arm Devil press sync 10kg (2 athletes sync) 

STATION 3: 50 Wallballs shared (6kg)

STATION 4: 25 x DB sync snatch (2 athletes sync)

STATION 5: 200 single skips (2 athletes shared) 

PART B: Max Wall Balls in time remaining

EVENT FORMAT

On completion of Part A, all 4 athletes can move to the rig, stand in line behind the line and commence max wall balls in remaining time.

The non working athletes will have to stay behind the marked line away from the rig. Team mates can tag in and out as desired. The total number of reps completed at the 14 minute mark will be the Part B score.

FOR TIME (12 MIN TIME CAP)

Using a 16kg kettlebell

·       FF1- 50M Sync One Arm KB front rack Walking Lunge

& at the same time

·       FF2 do 60 cal assault bike shared 

·       40 FF pair synchronised Goblet Squats – change as desired however pairing to remain the same

·       FF2 - 50M Sync One Arm KB front rack Walking Lunge

& at the same time

·       FF1 do 60 cal assault bike shared 

·       40 FF pair synchronised Goblet Squats – change as desired however pairing to remain the same

At the call of 3,2,1…FF1 pair will start on the KB front rack walking lunge and at the same time FF2 pair will work through the 60 cal on the assault bike. 

Once both pairs have completed their work, the team will start their synchronised goblet squats. The pairings are to remain the same throughout the whole event. The synchronisation of the pair will occur at the top of the squat. These reps can be shared between both pairs as desired – staying in the same pairings throughout.

Once 40 goblet squats have been performed, the team will head back to the start line with the FF2 pair now moving to the bike and FF1 pair completing the lunges. Once both pairs have completed their work, they move back to the squats to finish the workout with the 40 goblet squats. Time is recorded at the completion of the last squat– athletes do not need to sprint to a finish line.

If time capped your score will be number of reps completed.

FOR TIME (12 MIN TIME CAP)

INDIAN FILE

2 ROUNDS

15 Box Jump Overs 20”

12 knee raises

6 cleans (squat or power) 35kg

At the call of 3,2,1…go, one athlete will complete 15 box jump overs (elevate can step), 12 knee raises and 6 cleans. On completion of the round the athlete will run back to tag the next teammate in line. Continue in this fashion until all 4 teammates have completed one round. Repeat the above for one more round with athletes staying in the same order. The score is the time taken when the last athlete runs back to the start line.