Lock Stock & Two Smoking Barbells

10 RNDS FOR TIME (10 MIN CAP)

YOU GO, I GO

3 Clean & Jerks

3 Bar Facing Burpees

Partner A completes:

3 Clean & Jerks (any style of C&J)

3 Bar Facing Burpees

Once Partner A jumps over the bar on the last repeition of the Bar Facing Burpee, Parnter B completes their reps.  

The WOD is complete once your team has accumulated a total of 10 rounds. 

Weight standard:

Scaled F/M 55-75#

Intermediate F/M 65-95#

Rx F/M 85-125#

Burpee Standard:

Scaled - Step over bar (if choose to jump over the bar, this standard has to be performed for the entire WOD)

Int/Rx - Jump over bar with a two foot take off

**Bar Facing Burpee, while in the prone postion you must be perpindicular to your barbell**

**Chest and thighs MUST make contact with the floor in the bottom of the burpee**

3 Min CAP (2 min rest prior to Part B)

Max double DB deadlifts

Standards: 

-At the 3,2,1 go athletes must be standing tall and not touching the dumbells, other athlete cannot touch dumbells while partner is working

-The repetition is completed at the top of the lift

-Ladies must go first

-Can split the reps anyway you want after the ladies start

-Front head of both DBs must make contact with the floor

-Knees, hips, shoulders must be locked out and in one plum line at the top of the deadlift

Rx: 2x 35/50#

Int: 2x 25/35#

Sc: 2x 20/30#

-2 Min rest after Part A-

*Ladies must go first in all of the movements, can split reps up anyway you would like afterwards. 

60 Cal AB (30F/30M) AB will be split 30/30 

60 Box Jump Overs

50 WB

40 TTB

Standards:

AB: Athlete (F) will be standing behind the bike at the 3,2,1 go...

Box Jump Overs: Rx: 24/24, Int: 20/24, Sc: 20/24 - Scaled can step over, if choose to jump must stay with jumps for duration on workout)  (no hip extension required for any division)

WB: Rx: 20/20#, Int: 14/20#, Sc: 10/14# (all for target accuracy, not shooting under or over the target)

TTB: Rx: TTB, Int: TTB, Sc: Knee Raises (knees higher then hips)

TRIFUKTA: is Greek for "I'm not trying a fucking thing"

For Time - 25 minute cap

1 Mile run

2000m Row

300 DU Rx & Int.  300 singles - Scaled

AT THE 321 GO, 

As a team, you have to run together (full mile/1600m)

Once back in the gym teams will perform a 2000m row, switching off on effort anyway you want BUT both members must share the work. The same goes for the skipping portion.

The skipping may be shared just like the row, as long as both members share the work. Only one member will work at a time for the row and skipping.