Dudes & Dames

For workout two athletes will be working through a chipper up and then back down.

At 3-2-1 Go both athletes will start out on the rower with women rowing 40 calories and men rowing 50.

Upon both athletes finishing their designated calories they will transition to syncho 30 synchro burpees. The synchro will count at the bottom of the rep with both athletes having their chest and thighs flat to the ground at the same time and then jumping up with feet leaving the ground. Standard for the burpee will be chest and thighs touching the ground, feet leaving the floor and hands going above shoulders.

After the burpees athletes will move onto single arm Db Overhead squats. With the dumbbell in one hand extended overhead athletes will do synchro squats. The synchro will be counted at the top of each reps with boths athletes being fully extended together. Standard will be hip crease going below parralel and the dumbbell stay above the head as athletes squat.

After finishing the squats athletes will move onto box jump overs which will be the only time in the workout where one athlete works at a time. Athletes will work through 30 box jump overs TOTAL switching back and forth in five rep increments. Athletes must jump over the box but DO NOT need to stand up on top when going over.

From there athletes will work back down the ladder going back to the dumbbell squats, to the burpees and finishing on the rower. Time will be recorded when both athletes finish the row.

Rx will use 35/50

scaled & masters 40-50 25/35

Masters 50-60 25/35 goblet squat box step ups 

Time break time will be the time at which both athletes finish the first set of DUMBBELL squats

For Time:

3 Rounds
20 deadlifts
40 GHD
60 Double Unders

RX and Sc 155/225
Masters 40+ 125/185

The last workout will directly follow the thruster workout and will continue the you go, i go style. Athletes will alternate full rounds of three pullups , 6 pushups, 9 power cleans amrap style for 10 minutes.

Rx will do do bar muscle ups

Handstand Pushups

95/135#

Scaled

Pullups

Hand release pushups

75/115#

Masters40-60

Pullups

Hand stand pushups to an abmat

75/115#

Masters 40-50

Ring Row

Hand release pushup

65/95#

Starting the day off with a classic snatch ladder!

Athletes will work there way through 6 barbells of ascending weight the same time as their partner with a 90 second window at each bar, for the first five barbells. For the final barbell athletes will be given a two minute window to hit max repitions. Athletes may power or squat snatch but can not have any stoppage of motion once the bar leaves the floor. (No hang snatches) The rep will count when the athlete shows full control at the top. (Both feet must be together with the bar overhead)  Score will be combination of both athletes last successful lifts. One athlete can move on if their partner does not hit the required lifts.

for the first three set of barbells athletes will be required to hit 3 snatches @ 

Rx

95/135

105/155

Scaled & Masters 40-50

65/95

75/115

Masters 50-60 (will do cleans)

65/95

75/115

athletes will have 90 seconds windows at each bar to complete two reps

RX

115/165

125/185

Scaled & 40-50

85/125

95/135

masters 50-60

85/125

95/135

Athletes will have two mins per barbell to complete one snatch

Rx

135/195

140/205

Scaled & masters 40-50

105/155

115/165

Masters 50-60

105/155

115/165

Athletes will accumulate max reps thrusters between the two teammates over the course of five minutes. Athletes may rotate the working partner as they see fit. Standard for the thruster will be barbell in the front rack descending down into a front squat with the hip crease going below parralel extending all the way with the knees not rebending as they stand and pressing the barbell overhead into a fully locked out position.