2MINS TO COMPLETE AS MANY TYRE FLIPS AS POSSIBLE

RX & INTERMEDIATE TEAMS MUST COMPLETE AS YGIG REPS

SCALED TEAMS BOTH ATHLETES WILL ASSIST IN EACH FLIP

--THIS FLOATER WORKOUT MUST BE COMPLETED BETWEEN 8am-12pm--

12min tc

As a team you have 12mins to both find your heaviest weight of the following complex:

1x Deadlift + 2x Hang Clean + 3x S2OH

Rules/Information:

• Intermediate & RX teams must complete as full hang cleans

• Scaled teams can choose to full or power clean

• Each person in the team gets 3 official attempts. If you do not notify your judge of an official attempt, it will not be counted. You must confirm weight with judge at beginning of an official attempt

• Can you chalk, lifting belt, weightlifting shoes, thumb tape, knee sleeves, wrist wraps

• Straps not permitted

• Female teams will be using 15kg bars and Male teams using 20kg bars

• Bar must be empty at beginning of session

• Only 1 person can be working at a time and it is the responsibility of only the team members to load plates/put on collars ect

• Collar must be used for all attempts

• Final attempt must have began 10sec before timer ends

Movement Standards:

Deadlift- Barbell must begin from the ground, where you will then stand into an upright position with the hips, knees and elbows fully extended before going into the next rep.

Hang Clean- Barbell begins in hang position, not going below the knee. Barbell is caught at the shoulder in a full depth squat position (hip crease must pass the height of the knee), or in a power position and front squat to the same bottom position required before then standing upright with hips and knees fully locked out (for 2 reps) before starting the S2OH portion of the complex.

S2OH- This part of the complex can be performed as a strict press, push press, push jerk or split jerk. Whichever option is chosen, the barbell must move from the shoulders to a fully locked out overhead position (for 3 reps) where knees, hips and arms are fully extended and athlete shows full control of the bar.

12min amrap

As a team you will complete the following movements as a 12min AMRAP.

RX TEAMS

20x Wall Balls 6/9kg

14x C2B

P1: 6x Power Cleans 65/80kg P2: Wall Walk Hold

INT TEAMS

20x Wall Balls 6/9kg

14x Pull Ups

P1: 6x Power Cleans 45/60kg P2: Wall Walk Hold

SCALED TEAMS

20x Wall Balls 6/9kg

14x Ring Rows

P1: 6x Power Cleans 35kg P2: Reduced ROM Wall Walk Hold

Rules/Information:

• Wall Balls, C2B, Pull Ups & Ring Rows can be split however you choose

• P1 cannot begin their power cleans until P2 is in the correct wall walk hold position & P2 cannot come down from wall walk hold position until all 6 power cleans have been completed by P1. Both movements will need to be restarted if this is breached.

• Int & RX teams must alternate who does power cleans & who does wall walk hold each round

• Scaled teams can choose weather to alternate power cleans & wall walk hold each round or not

• Can use chalk, thumb tape, weightlifting shoes, knee sleeves, wrist wraps & grips

• Female teams will be using 15kg bars and Male teams using 20kg bars

• Womens team will use lower wall ball targets, mens teams will use higher wall ball target

Movement Standards:

Wall Balls- Movement starts standing with ball in hand before going into a full depth squat position (hip crease must pass the height of the knee). You will then stand back up and release the ball overhead to hit the appropriate target for your division. Ball MUST make contact with red target area.

C2B - Rep begins when athletes arms are fully extended and feet are off the ground, the rep is successful when the athletes chest comes into contact with the bar at or below the collarbone. You can wear grips OR tape the bar, but not both. If you tape the bar you must remove tape if team after you does not want it.

Pull Ups - Rep begins when athletes arms are fully extended and feet are off the ground, the rep is successful when the athletes chin breaks the horizontal plane of the bar. You can wear grips OR tape the bar, but not both. If you tape the bar you must remove tape if team after you does not want it.

Ring Rows - The rings must be adjusted so the lowest part of the ring is at sternum height, and the heels must be on the taped area (below where the rings hang). The athlete must then hold the rings and is extended in the knees, hips and elbow. A rep is successful when the athlete touches the chest with the back of their thumbs or a part of the rings where their knees, hips and elbows remain fully extended.

Power Cleans - Barbell begins from ground and is caught at the shoulder position in a power position before standing upright with hips and knees fully locked out.

Wall Walk Hold/ROM Wall Walk Hold - For the rep time time to begin, the athletes finger tips must be behind the appropriately taped line for their division, with knees, hips and elbows fully extended.

15min tc

As a team you have 15mins to complete the following workout:

SCALED

2x Block Laps

50x Deadlifts 50kg

300x Single Unders

INT/RX

2x Block Laps w Partner Rope

50x Deadlifts 60/80kg 80/100kg

100x DUBS

Rules/Information:

• Intermediate & RX teams must complete 2 block runs together, whilst holding a partner rope

• Scaled teams can do 1 block run each, or nominate 1 partner to do both block runs

• Deadlifts & DUBS can be shared between partner however you choose, however only 1 athlete can be working at a time

• Can you chalk, lifting belt, thumb tape, knee sleeves, wrist wraps if needed

• Straps not permitted

• Female teams will be using 15kg bars and Male teams using 20kg bars

Movement Standards:

Deadlift- Barbell must begin from the ground, with hands scaled outside the knee, where you will then stand into an upright position with the hips, knees and elbows fully extended (shoulders must be behind the bar) before going into the next rep.

DUBS- The rope must spin forward and pass under the feet twice for each jump. Only successful jumps will be counted.

Single Unders- The rope must spin forward and pass under the feet once for each jump. Only successful jumps will be counted.

12min TC

As a team you will complete the following workout:

40x CAL ROW

30x SA DB DEVILS PRESS 10kg 15/17.5kg 17.5/22.5kg

20x SANDBAG HURDLES 35kg 35/45kg 45/65kg

In time remaining: As many synchronised

burpees as possible

Rules/Information:

• 1x Sandbag Hurdle consists of picking up your sandbag and throwing in over the hurdle and then jumping over the hurdle yourself

• This workout can be split however you choose (with only 1 athlete working at a time), besides the burpees which need to be synchronised

• Dampers on rowers can be set on whatever your team decides

• Scaled teams can choose to use the first step on the hurdle to go over if they choose (example video will be released)

Movement Standards:

SA DB Devils Press - DB must begin on floor. The athletes chest must then make contact with the ground before they stand up with the hand remaining on the DB. They will then perform whichever variation they choose of a DB G2OH. The rep is not completed until the athlete has reached full extension at the top where knees, hips and arms are fully extended.

Sandbag Hurdles - Sandbag must begin on the ground and be lifted/tossed by one athlete at a time, using any manner you choose, over the hurdle. The athlete must then get them selves over the hurdle by jumping, straddling, climbing, rolling over the top, until you land on the other side. Scaled athletes are allowed to use the lowest step up to assist them in getting over the hurdle if they choose to do so (video demo of this to come).

Synchronised Burpees - Both athletes will begin standing. Both athletes chest and thighs must make contact with the floor at the same time before they can leave the floor to come up out of the burpee. The athletes must reach a fully upright position with their knees and hips fully extended before they are then allowed to jump and clap their hands above their head. The synchronised portion of this movement is that the chest and thighs of both athletes must make contact with the floor at the same time, however the jump and clap are not required to be synchronised.