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AMRAP 10 - Relay 

25' One-Handed Plate-Pinch Carry

10 Plate Ground-To-Overhead

25' Plate Overhead Walking Lunge

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Rx Men - 45# Plate

Rx Women - 35# Plate

Scaled Men - 35# Plate

Scaled Women - 25# Plate

Each athlete must complete one full round before passing the plate to their teammate.

Movement Standards:
One-Handed Plate Pinch Carry can be performed with either hand, and does not have to alternate across rounds. Athletes can switch hands within the 25', if necessary. If switching hands, athletes may not continue to move forward while both hands are in contact with the plate.

Plate Ground-To-Overhead is performed with the athletes hands at the 9 o'clock and 3 o'clock of the plate (reference a clock face). The plate starts with the front edge (the 12 o'clock) in contact with the ground. Athletes lift the plate overhead, and finish at full extension, with the flat side of the plate facing the ceiling.

The plate must be carried overhead, and the athlete's back knee must make contact with the ground during the Plate Overhead Walking Lunge. The plate cannot rest on the athlete's head. Stepping through and bringing the feet back in line are both authorized, and used at the athlete's discretion.

4 Rounds For Time (15 Minute Time Cap)

15 Deadlift (Indiv, then Pair)

10 Push Press (Indiv)

Row (Indiv)

Run (Pair)

Partner A begins deadlifts while Partner B completes the row and and 10 push press. Once they complete the PP, Partner B joins Partner A on the DL bar and they complete the remaining reps together. The pair then goes on a 170m run together. Once they complete the run, the partners switch roles with Partner A going to the rower and Partner B beginning the DL for the next round.

The pair will switch roles every round for a total of 4 rounds.

Rx Men - 315# DL, 115# PP, 250m Row, 170m Run Rx Women - 205# DL, 75# PP, 200m Row, 170m Run Scaled Men - 225# DL, 95# PP, 250m Row, 170m Run Scaled Women - 155# DL, 65# PP, 200m Row, 170m Run

Part A, For Time (5 min Cap)
30 Synchronized Dumbbell Snatches
30 Synchronized Single-Arm Dumbbell Thrusters

Part B, For Time (4 min Cap)
30 Barbell Ground-To-Overhead

Rx Men - 50# DBs, 155# BB
Rx Women - 35# DBs, 105# BB
Scaled Men - 35# DBs, 135# BB
Scaled Women - 20# DBs, 95# BB

Flow & Movement Standards:

At "GO" athletes (positioned facing each other) each Snatch one DB from the ground, and when both at full extension/lockout they touch hands (the hand not holding the DB). At the touch the rep is counted and the pair may lower the DB to the ground and begin the next rep. Synchronization is only counted at the top of the movement (full extension/lockout). Reps do not have to be alternated, and athletes may switch hands at any rep count. If switching hands, we will use the Open standard, and the DB must below the eye-level (for safety).

Upon completion of the Snatches, athletes proceed directly into the Synchro Single-Arm DB Thrusters. The athletes must pass through a full squat, and reach full extension/lockout at the top of the movement. Again, the synchronization is achieved at the top of the rep, and completed with a hand touch. As with the Snatches, there is no requirement for alternating reps, nor for the partners to be using the same nor opposing hands. Once 30 synchro reps are complete, time for Part A is recorded, and the pair may rest until the start of Part B (starting at the 5 minute mark).

Part B follows Part A with no break or designated rest period. On "3...2...1...GO" athletes approach the bar and begin 30 reps of G2OH. All variations of Snatch and/or C&J are acceptable. there is no minimum work requirements per partner, and pairs may split the reps as they wish. Judges will count the repetition at the top of the movement, when full extension/lockout and control are exhibited.