Iron Wars Episode Two: Attack of the Cleans

Workout Attack of The Cleans:

For Total Load
8:00 Minute Time Cap – Find Max Syncro Complex

Complex (unbroken):

3 Syncro Deadlifts
2 Syncro Power Cleans
1 Syncro Push Jerk

Scoring
Score = combined total load lifted by both partners across their heaviest successfully completed syncro complex.

Athletes may use different weights, but each must complete the full complex unbroken at their chosen load.

If either athlete fails to control a rep, the entire complex is invalid.

Workout Flow
Athletes have 8 minutes to build to their max load.
Both athletes lift independently but must hit synchronization points at the top of each lift:

Deadlift: Full hip and knee extension, shoulders behind the bar.
Power Clean: Standing tall, elbows in front, hips and knees locked out.
Push Jerk: Overhead lockout together—arms straight, shoulders, hips, and knees extended, biceps in line with ears.

Rule: Athletes cannot begin the next lift until both have shown lockout at the previous lift.
If one athlete finishes early, they must wait at the lockout until their partner completes the rep.

Standards & Rules
Unbroken Complex: Barbell may not be dropped mid-complex.
Synchronization: Reps only count when athletes clearly pause at lockout together before advancing.
Control: Each position must show control—no bouncing or rushing partial lockouts.

Workout: Force Push
For Time (20:00 Time Cap)
You Go, I Go – Switch at Any Time

15 Wall Walks/Half Wall Walks
30 Burpee Box Jump Overs/Step Overs 24/20
60 Dual Dumbbell Bench Press RX 50/35 Intr 35/25
90 Double Unders/Single Unders
120/100 Calorie Row
90 Double Unders/Single Unders
60 Dual Dumbbell Bench Press RX 50/35 Intr 35/25
30 Burpee Box Jump Overs/Step Overs 24/20 
15 Wall Walks/Half Wall Walks

Workout Flow
This is a “You Go, I Go” style workout. One athlete works while the other rests, switching as often as they choose. The team progresses through the pyramid of movements in order, splitting the reps however you like.

Movement Standards: Wall Walks:

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.

◦ At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK).

2. Both hands must remain on the tape until both feet are on the wall.

3. At the top of the movement, both hands must be on the 10-inch line before the athlete may descend.

◦ Any part of the hand may touch the tape line.

4. On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.

5. The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground.

◦ Any part of the hand may make contact with the tape line.

Burpee Box Jump Overs:

Chest and thighs must touch the ground on each burpee.

Both feet must make contact on top of the box before jumping or stepping down to the opposite side.

Dual Dumbbell Bench Press:

Two dumbbells locked out together overhead with arms fully extended.

One head of each dumbbell must make contact with the Shoulders before pressing back to lockout.

Double Unders:

Rope must pass under the feet twice per jump. 

Row Calories:

Athlete rows until the monitor shows the required calories. Team may switch at any time but monitor must remain running during exchanges.

Score
Time to complete the workout.
If not completed within the 20:00 cap, score = total reps completed.

Workout: Kipping on Kamino
For Time – 10:00 Time Cap

15 Back Squats
30 Pull-Ups
10 Back Squats
20 Pull-Ups
5 Back Squats
10 Pull-Ups

Barbell:

RX: 245/165

Intermediate: 185/125

Variations:

Intermediate have the option of performing ring rows instead of pull-ups. Choosing this option will add an additional 0:01 PER ring row rep to the overall timed score.

Format: Only one athlete may work at a time. The non-working athlete must remain inside their designated starting square until it is their turn.

Workout Flow
Teams will work through the descending ladder of back squats and pull-ups (optional ring rows for Intermediate). Athletes may switch as often as they choose, but only one athlete may be working at a time.

The resting partner must stay inside the starting square until tagged or switched in.

Movement Standards
Back Squat

The barbell must be supported on the shoulders/back.
Hip crease must clearly pass below parallel at the bottom of the squat.

Full lockout required at the top: hips and knees are fully extended, the chest is upright, and the shoulders are stacked over the hips.

Reps without depth or full extension will not count.

Pull-Up

Athlete must begin each rep with arms fully extended at the bottom, feet off the ground.
At the top, the chin must clearly break the horizontal plane of the bar.
Kipping, butterfly, or strict pull-ups are permitted.
Overhand, underhand, or mixed grips are allowed.
Athletes may:

Hand Protection is allowed.

Ring Row

Athlete must begin each rep with arms fully extended at the bottom with a straight body and heels in front of the designated tape line.
At the top, the chest must clearly break the plane of the rings, and the body must remain in a straight line throughout the movement. 

Score
Time to complete the workout.
If the team does not finish under the 10:00 cap, the score is total reps completed.

Note to Athletes
Judges will closely monitor the standards for this workout to ensure fairness and consistency across all lanes. Please respect the calls and do your best to meet the full range of motion on every rep.

Workout: Shuttle Wars
6:00 AMRAP – For Reps on Shuttle Runs

Partner 1: Max effort Sandbag Bear Hug Hold
Partner 2: Max effort 25-ft Shuttle Runs

RX: 150/100#

Intermediate: 100/50#

Standards & Rules:
Athlete 1 may only begin shuttle runs while Athlete 2 is actively holding the sandbag in a bear hug position.

No Resting on Thighs: The sandbag must be supported fully off the legs.

Resting the bag on the thighs or dropping it mid rep makes the current rep invalid.

Switching: Athletes may switch roles at any time during the 6 minutes. Athletes may not pass the sandbag, swap must happen on the floor.

Shuttle Run Standards
Each rep = 25 feet down and back.
Athletes must show three points of contact fully behind the line at each turnaround:

Right foot
Left foot
One hand touching the ground

Score:
Total valid shuttle run reps completed within 6 minutes.