Flow Games | NOVEMBER

The ladder will not run in heats but will run through from start to finish in a conga line format, in your heat lane order. 

The clock will not stop but will run in two 30 second intervals, with a 20 second transition time. Each team mate will have 30 seconds to make the lift. The lift MUST be made and completed before the end of the 30 second interval. If it is not, the lift does not count. The team will then have 20 seconds to move to the next bar before the 30 second interval to lift starts again for athlete 1. 

Barbell Weights:

FEMALE: 25,35,40,50,55,60

MALE: 40,50,60,70,80,90

The lifts: Clean and jerk (clean anyhow) + 2 hang cleans (clean anyhow)

Each partner must pick which lift they are going to complete, and must continue this lift throughout the whole ladder. Team mates cannot swap lifts stated to the judge what lift they are doing. Once one partner has failed to make their lift in the 30 seconds, they do not continue. If their partner makes their lift in their 30 seconds, their partner can continue. 

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How this will run: 

Timer beeps at 0:00, athlete 1 has 30 seconds to complete the lift. Timer beeps at 00:30seconds, athlete 2 has 30 seconds to complete their lift. 

Timer beeps at 1:00, both athletes have 20 seconds to move to the next bar. 

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TIEBREAK: When you fail a lift, in the remainder of your 30 seconds you perform max deadlifts with that barbell for your tiebreak score. You must bare in mind that when the clock hits the next 30 seconds, it is your partners turn to lift. Your partner then completes the same and your tiebreak score is your deadlift reps added together. If a partner reaches the final bar and makes the lift, their tiebreak score would be the amont of deadlifts they complete at the end bar.

10 minute time cap : 

30-20-10

Syncro Down Ups 

Pistols (1 person) 

In remaining time Max Distance Row

10 minute time cap : 

30-20-10

Syncro Down Ups 

Goblet Squats (1 person) 1x22.5kg DB / 1x15kg DB

In remaining time Max Distance Row

This is our short sprint of the weekend, the idea is to go FAST... 

7 minute time cap

4,1 - 6,2 - 8,3 - 10,4 (Add 2 reps to the hang power snatch every round and 1 rep to the half wall walks)

Hang power snatch @40/25kg

Half Wall Walks

This is our short sprint of the weekend, the idea is to go FAST... 

7 minute time cap

4,4-6,6-8,8 (Add two reps to each movement every round)

Hang power snatch @60/40kg

Hspu

(Split the reps between the two of you as you wish. Dropping the bar at any point will lead to a 10 down up forefit)

For Time: 

30 syncro hanging knee raises both partners knees must reach above their hip at the same time)

40 box over - 1 person (step overs and step downs are allowed)

40 single arm DB Thruster 15/10kg

30 syncro hanging knee raises

40 box overs 

40 single arm DB overhead lunge

30 syncro hanging knee raises 

40 box overs

40 single arm devils press

For Time: 

30 syncro TTB

40 box jump overs - 1 person (must jump from a two foot takeoff, no step ups allowed)

40 single arm DB Thruster 22.5/15KG

30 syncro TTB

40 box jump overs 

40 single arm DB overhead lunge

30 syncro TTB

40 box jump overs

40 single arm devils press