For Time (20min cap):

• 30 Sync wall balls 9/6kg
• 30 Sync TTB
• 30 Sync db front squats 2x22.5/15kg
• 30 Sync db burpee box overs 2x22.5/15kg (24/20” box)
• 30 Sync db front squats 2x22.5/15kg
• 30 Sync TTB
• 30 Sync wall balls 9/6kg

Movement standards

• Wall balls are 9/6kg and are thrown to a 10/9ft target 
• The athlete must squat below parallel at the bottom of the rep and each ball must touch the target at the same time at the correct height for the rep to count. Both the squat and the ball touching the target must be synchronised. 
• Both feet must touch the pull up bar at the same time and break the vertical plane of the pull up bar at the bottom of the rep.
• The athletes each must hold a pair of dumbells, 1 on each shoulder and squat below parallel and stand to full knee and hip extension. Both the top and bottom of the rep must be synchronised. Athlete must have their hands on the dumbbell handles at all times throughout the rep.
• The athletes use the same dumbbells from the squats to perform the burpee box overs. The rep begins with each athlete performing a burpee between their dumbbells facing the box, chests must touch the floor, between the dumbells in sync. Both athletes then stand, picking their dumbells up and perform a step over on the box, a lockout is not required on the box but both athletes must have both feet on their box at the same time for the rep to be synchronised. The rep is complete when athletes step off their box on the other side, dumbbells in hand. At no point can the dumbells touch the box, if the athlete places the dumbells on the box during the step over the rep is a no rep, dumbbells must be carried up and over the box for the rep to count.
• If the athletes don’t complete the workout in the time cap 1 second will be added on for every rep not completed.

Scaled

For Time(20min cap):

• 30 Sync wall balls 9/6kg
• 30 Sync hanging leg raises
• 30 Sync db front squats 1x22.5/15kg
• 30 Sync db burpee box overs 1x22.5/15kg (24/20” box)
• 30 Sync db front squats 1x22.5/15kg
• 30 Sync hanging leg raises
• 30 Sync wall balls 9/6kg

Movement standards

• Wall balls are 9/6kg and are thrown to a 10/9ft target 
• The athlete must squat below parallel at the bottom of the rep and each ball must touch the target at the same time at the correct height for the rep to count. Both the squat and the ball touching the target must be synchronised. 
• Both knees must raise to above the vertical line of the hip at the same time and break the vertical plane of the pull up bar at the bottom of the rep.
• The athletes each must hold a dumbbell in a goblet squat stylet hold (they can use both hands on the dumbbell) and squat below parallel and stand to full knee and hip extension. Both the top and bottom of the rep must be synchronised. 
• The athletes use the same dumbbell from the squats to perform the burpee box overs. The rep begins with each athlete performing a burpee to the side of their  dumbbell facing the box, chests must touch the floor in sync. Both athletes then stand, picking their dumbbell up and perform a step over on the box, a lockout is not required on the box but both athletes must have both feet on their box at the same time for the rep to be synchronised. The rep is complete when athletes step off their box on the other side, dumbbell in hand. At no point can the dumbells touch the box, if the athlete places the dumbell on the box during the step over the rep is a no rep, dumbbells must be carried up and over the box for the rep to count. Athletes can swap which hand they hold their dumbbell in whenever they wish.
• If the athletes don’t complete the workout in the time cap 1 second will be added on for every rep not completed.

For Time (18min Cap):

• 100x double unders 
• 100x American kb swings 24/16kg
• 100x double unders
• 75x overhead squats 40/25kg
• 100x double unders
• 50x HSPU
• 100 double unders *Score A
• 25x BMU *Score B

Movement standards

• Reps can be split between athletes anyway they wish, however only 1 athlete can move at once.
• Rope must pass under feet twice per jump 
• Kb must pass through legs at the bottom of the rep and finish overhead with arms and hips fully locked, athletes must share 1 Kb
• Athletes must squat below parallel with the barbell locked out overhead and stand to full knee and hip extension whilst showing control of the barbell overhead, athletes must share a bar.
• Head much touch the floor on HSPU and shoulders and elbows must be locked out at the top of the rep with both feet in contact with the wall. If athlete uses an ambat their hands must be placed on plates the height of the ambat.
• Score A is the time the last round of double unders is complete.
• Athlete must lock out arms and be in control over the bar on BMU, chest must break the vertical plane of pull up bar at bottom of rep
• Score B is the time the 25th muscle up is completed.
• Any reps not completed at the time cap will be added on to the 18min time cap as 1s. (e.g. if the pair completes 10 out of the 25 muscle ups the remaining 15 reps will be added on, giving a score of 18:15)

Scaled 

For Time (18min Cap):

• 150x Single unders 
• 100x Russain kb swings 24/16kg
• 150x single unders
• 75x kb goblet squats 24/16kg
• 150x single unders
• 50x push press 40/25kg
• 150 single unders *Score A
• 25x jumping pull ups *Score B

Movement standards

• Reps can be split between athletes anyway they wish, however only 1 athlete can move at once.
• Rope must pass under feet once per jump 
• Kb must pass through legs at the bottom of the rep and at shoulder height with arms and hips fully locked out, athletes must share 1 Kb
• Athletes must squat below parallel with the kb held on their chest with 2 hands and stand to full knee and hip extension.
• Athlete must lock out knees, hips, shoulders and elbows with head pushed through arms at the top of push press. Bar must touch shoulders at between reps
• Score A is the time the last round of single unders is complete.
• Jumping pull ups must be performed on a pull up bar that sits at wrist height of the athlete when stood tall with both arms above their head. Athlete can use plates/box to achieve this height, each athlete can set up their own station to do this if required.
• Athletes heads and chests must pass under the vertical plane of the pull up bar with straight arms and finishes with the chin above the pull up bar.
• Score B is the time the 25th pull up is completed.
• Any reps not completed at the time cap will be added on to the 18min time cap as 1s. (e.g. if the pair completes 10 out of the 25 pull ups the remaining 15 reps will be added on, giving a score of 18:15)

FOR TIME (18MIN CAP):

• 100x double unders 
• 100x American kb swings 24/16kg
• 100x double unders
• 75x overhead squats 40/25kg
• 100x double unders
• 50x HSPU
• 100 double unders *Score A
• 25x BMU *Score B

MOVEMENT STANDARDS

• Reps can be split between athletes anyway they wish, however only 1 athlete can move at once.
• Rope must pass under feet twice per jump 
• Kb must pass through legs at the bottom of the rep and finish overhead with arms and hips fully locked, athletes must share 1 Kb
• Athletes must squat below parallel with the barbell locked out overhead and stand to full knee and hip extension whilst showing control of the barbell overhead, athletes must share a bar.
• Head much touch the floor on HSPU and shoulders and elbows must be locked out at the top of the rep with both feet in contact with the wall. If athlete uses an ambat their hands must be placed on plates the height of the ambat.
• Score A is the time the last round of double unders is complete.
• Athlete must lock out arms and be in control over the bar on BMU, chest must break the vertical plane of pull up bar at bottom of rep
• Score B is the time the 25th muscle up is completed.
• Any reps not completed at the time cap will be added on to the 18min time cap as 1s. (e.g. if the pair completes 10 out of the 25 muscle ups the remaining 15 reps will be added on, giving a score of 18:15)

SCALED 

FOR TIME (18MIN CAP):

• 150x Single unders 
• 100x Russain kb swings 24/16kg
• 150x single unders
• 75x kb goblet squats 24/16kg
• 150x single unders
• 50x push press 40/25kg
• 150 single unders *Score A
• 25x jumping pull ups *Score B

MOVEMENT STANDARDS

• Reps can be split between athletes anyway they wish, however only 1 athlete can move at once.
• Rope must pass under feet once per jump 
• Kb must pass through legs at the bottom of the rep and at shoulder height with arms and hips fully locked out, athletes must share 1 Kb
• Athletes must squat below parallel with the kb held on their chest with 2 hands and stand to full knee and hip extension.
• Athlete must lock out knees, hips, shoulders and elbows with head pushed through arms at the top of push press. Bar must touch shoulders at between reps
• Score A is the time the last round of single unders is complete.
• Jumping pull ups must be performed on a pull up bar that sits at wrist height of the athlete when stood tall with both arms above their head. Athlete can use plates/box to achieve this height, each athlete can set up their own station to do this if required.
• Athletes heads and chests must pass under the vertical plane of the pull up bar with straight arms and finishes with the chin above the pull up bar.
• Score B is the time the 25th pull up is completed.
• Any reps not completed at the time cap will be added on to the 18min time cap as 1s. (e.g. if the pair completes 10 out of the 25 pull ups the remaining 15 reps will be added on, giving a score of 18:15)

On a continuously running clock

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

10:30-12: Athlete 2 - 300/240m row + max rep snatch 50/35kg

12-13:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

13:30-15: Athlete 2 - 300/240m row + max rep snatch 50/35kg

15-16:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

16:30-18: Athlete 2 - 300/240m row + max rep snatch 50/35kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

Movement standards

• Workout is to be performed on a continuously running clock
• Pair must choose which athlete will clean and jerk and which will snatch for the entire workout.
• From 0-9 mins athletes must establish a 1RM for their specific lifting complex.
• Each lift is a complex, the bar can't be dropped between clean and jerk and hang clean and jerk. Same applies for snatch and hang snatch.
• 2 bars are to be used for this workout, must start unloaded.
• Power or squat clean is acceptable, likewise power or squat snatch is acceptable.
• Athlete 1 must show full control of the barbell overhead with knees, hips and elbows locked out, head pushed through arms and feet together under hips for the jerks
• Athlete 2 must show full control of the barbell overhead with knees, hips and elbows locked out for the snatch.
• Athletes are responsible for setting up one of the barbells they used for the 1RM  ready for the intervals 
• From 9-18 mins athletes will alternate between 90s rounds (3 each) of a row followed by an AMRAP of clean and jerks (athlete 1) or snatch (athlete 2) in remaining time.
• Barbell must touch the floor between reps, any version of movement is permitted as long as standards are met.
• Rower must be reset between rounds
• Each athlete has their own individual scores for both the 1RM and their total reps 

Scaled

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

10:30-12: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

12-13:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

13:30-15: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

15-16:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

16:30-18: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• See Rx movement standards

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

10:30-12: Athlete 2 - 300/240m row + max rep snatch 50/35kg

12-13:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

13:30-15: Athlete 2 - 300/240m row + max rep snatch 50/35kg

15-16:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

16:30-18: Athlete 2 - 300/240m row + max rep snatch 50/35kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• Workout is to be performed on a continuously running clock
• Pair must choose which athlete will clean and jerk and which will snatch for the entire workout.
• From 0-9 mins athletes must establish a 1RM for their specific lifting complex.
• Each lift is a complex, the bar can't be dropped between clean and jerk and hang clean and jerk. Same applies for snatch and hang snatch.
• 2 bars are to be used for this workout, must start unloaded.
• Power or squat clean is acceptable, likewise power or squat snatch is acceptable.
• Athlete 1 must show full control of the barbell overhead with knees, hips and elbows locked out, head pushed through arms and feet together under hips for the jerks
• Athlete 2 must show full control of the barbell overhead with knees, hips and elbows locked out for the snatch.
• Athletes are responsible for setting up one of the barbells they used for the 1RM  ready for the intervals 
• From 9-18 mins athletes will alternate between 90s rounds (3 each) of a row followed by an AMRAP of clean and jerks (athlete 1) or snatch (athlete 2) in remaining time.
• Barbell must touch the floor between reps, any version of movement is permitted as long as standards are met.
• Rower must be reset between rounds
• Each athlete has their own individual scores for both the 1RM and their total reps 

SCALED

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

10:30-12: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

12-13:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

13:30-15: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

15-16:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

16:30-18: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• See Rx movement standards

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

10:30-12: Athlete 2 - 300/240m row + max rep snatch 50/35kg

12-13:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

13:30-15: Athlete 2 - 300/240m row + max rep snatch 50/35kg

15-16:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

16:30-18: Athlete 2 - 300/240m row + max rep snatch 50/35kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• Workout is to be performed on a continuously running clock
• Pair must choose which athlete will clean and jerk and which will snatch for the entire workout.
• From 0-9 mins athletes must establish a 1RM for their specific lifting complex.
• Each lift is a complex, the bar can't be dropped between clean and jerk and hang clean and jerk. Same applies for snatch and hang snatch.
• 2 bars are to be used for this workout, must start unloaded.
• Power or squat clean is acceptable, likewise power or squat snatch is acceptable.
• Athlete 1 must show full control of the barbell overhead with knees, hips and elbows locked out, head pushed through arms and feet together under hips for the jerks
• Athlete 2 must show full control of the barbell overhead with knees, hips and elbows locked out for the snatch.
• Athletes are responsible for setting up one of the barbells they used for the 1RM  ready for the intervals 
• From 9-18 mins athletes will alternate between 90s rounds (3 each) of a row followed by an AMRAP of clean and jerks (athlete 1) or snatch (athlete 2) in remaining time.
• Barbell must touch the floor between reps, any version of movement is permitted as long as standards are met.
• Rower must be reset between rounds
• Each athlete has their own individual scores for both the 1RM and their total reps 

SCALED

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

10:30-12: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

12-13:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

13:30-15: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

15-16:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

16:30-18: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• See Rx movement standards

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

10:30-12: Athlete 2 - 300/240m row + max rep snatch 50/35kg

12-13:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

13:30-15: Athlete 2 - 300/240m row + max rep snatch 50/35kg

15-16:30: Athlete 1 - 300/240m row + max rep clean & jerk 50/35kg

16:30-18: Athlete 2 - 300/240m row + max rep snatch 50/35kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• Workout is to be performed on a continuously running clock
• Pair must choose which athlete will clean and jerk and which will snatch for the entire workout.
• From 0-9 mins athletes must establish a 1RM for their specific lifting complex.
• Each lift is a complex, the bar can't be dropped between clean and jerk and hang clean and jerk. Same applies for snatch and hang snatch.
• 2 bars are to be used for this workout, must start unloaded.
• Power or squat clean is acceptable, likewise power or squat snatch is acceptable.
• Athlete 1 must show full control of the barbell overhead with knees, hips and elbows locked out, head pushed through arms and feet together under hips for the jerks
• Athlete 2 must show full control of the barbell overhead with knees, hips and elbows locked out for the snatch.
• Athletes are responsible for setting up one of the barbells they used for the 1RM  ready for the intervals 
• From 9-18 mins athletes will alternate between 90s rounds (3 each) of a row followed by an AMRAP of clean and jerks (athlete 1) or snatch (athlete 2) in remaining time.
• Barbell must touch the floor between reps, any version of movement is permitted as long as standards are met.
• Rower must be reset between rounds
• Each athlete has their own individual scores for both the 1RM and their total reps 

SCALED

ON A CONTINUOUSLY RUNNING CLOCK

0-9 mins

For load:

Athlete 1: Establish 1RM Clean & jerk + Hang clean and jerk (Score A)

Athlete 2: Establish 1RM Snatch+ Hang snatch (Score B)

For reps:

9-10:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

10:30-12: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

12-13:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

13:30-15: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

15-16:30: Athlete 1 - 250m/180m row + max rep clean & jerk 40/25kg

16:30-18: Athlete 2 - 250m/180m row + max rep snatch 40/25kg

Score C is total reps of clean and jerks across the 3 rounds performed by athlete 1

Score D is total reps of snatches across the 3 rounds performed by athlete 2

MOVEMENT STANDARDS

• See Rx movement standards