Clash of the Clans - Clan Battle

For time: 

(Working pair M/F) (7 Min TC)

60 Seated sandbag rope pulls 25/15

60 Toes to bar / Knees to chest

Whilst the other pair deadlift hold

Then...

(3 Min TC)

40 Synchro Power Snatch For time

(Culloden) 50/35 (Bannockburn) 40/30 (Flodden) 30/20 (Roslin) 30/20 

Workout 4a description
Clans will begin under the marquee. On 3, 2, 1 go… 1 male & 1 female will run out to begin the seated sandbag rope pulls and the other pair will go to the barbell to begin the deadlift hold. The sandbag pulls can only begin when the deadlift hold is in position. Once all sandbag pulls are complete then athletes can move on to complete the toes to bar/knees to chest. The athletes can switch at any time however, when switching all work must stop until the deadlift hold is in back position. The sandbags must also be taken back when switching. The time is recorded once the last toes to bar is completed if not completed in the 7 minute time cap then reps will be recorded. Once the 7 minutes is up then all athletes will move onto the synchro power snatch.
 
Workout 4b description
The synchro power snatch will begin straight after the 7 minute time cap of workout 4a with no rest. Athletes may swap at any time however synchronisation must continue for the rep to count.

10 Minute AMRAP (Working pair M/F)

2 Rounds

12 worm deadlifts (Floddin & Roslin) 9

9 worm hang power clean (F & R) 6

6 Worm shoulder to overhead (F & R) 3

Then...

(Culloden) Overhead lunge back to start for next pair to begin

(Bannockburn) Shoulder rack lunge to start

(Flodden & Roslin) Carry back to start

Worm 70kg for all divisions

Workout description

On 3, 2, 1... go! A male and female pair will carry the worm from the marquee out to the first box and begin their deadlifts then hang power clean and shoulder to overhead, all movements can be completed touch and go, the worm does not have to rest back to the floor to start the second round. The worm can be taken from the shoulder overhead straight to the carry back. The pair that run out must complete the full 2 rounds and lunge/carry the worm to the next box for the next pair to start their 2 rounds. Each pair will progress down the boxes after each 2 rounds complete. The male and female that rested must complete the next 2 rounds. All athletes must tag team mates in and out of the marquee.

For Time: (Working pair M/M & F/F) (TC: 10 Mins)

21 M/M Synchro Keg GTOH + Farmers Carry (Each)

15 F/F Synchro Keg GTOH/Clean + Farmers Carry (Each)

then...

18 M/M Synchro Keg GTOH + Farmers Carry (Each)

12 F/F Synchro Keg GTOH/Clean + Farmers Carry (Each)

then...

15 M/M Synchro Keg GTOH + Farmers Carry (Each)

9 F/F Synchro Keg GTOH/Clean + Farmers Carry (Each)

Farmer carry total weights -

(Culloden) 120/80 (Bannockburn) 100/60

(Flodden) 60/40 (Roslin) 60/40

*Keg lifts

(C) GTOH (B) GTOH

(F) & (R) GTOH/Clean - Keg reps M/M 18-15-12 F/F 12-9-6

Workout Description

On 3, 2, 1... go! The male pair will run out to the kegs and begin their synchro keg lifts. Once all keg lifts are complete then the first male will farmer carry out to the barrell and place the weight down. The pair can choose to swap and the other male would run with the weight back to the start or the same male can run back (The weight must be placed down at the barrel to return to the marquee). The repitition is only counted when the farmer carry is brought back to the start point (under marquee). Once the male pair have completed their round then the female pair will begin their synchro keg lifts. The way the workout is written is the order the male and female pair will work through. The workout is complete when all the reps and farmers carry are completed or the time has lappsed when the total reps will be counted as the score.

10 Minute AMRAP
                                                                                         
Working – MM/FF (Swap as desired)                                 
                                               
Rowing for Cals
Weight Over Bar
                                                                                   
Scoring – Max Cals + Weight Over Bar Reps

Workout description

The workout starts with all 4 athletes under the marquee standing with no equipment in hand. After 3, 2,1 go… 1pair (MM/FF) Begin on the rower and the other pair run out with the 2 KB sandbags to begin on weight over bar. MM pair must use the 25kg & FF must use the 15kg. At any time, when any pair chooses to swap, the athletes may swap and recommence exercise. The KB sandbags will stay at the yoke whilst swapping.
 
The total score will be how many calories are complete on the rowing added with the number of times the KB sandbag has been thrown over the yoke.

10 Minute AMRAP

5 Synchro burpee buy in (whole team)                                                                                                                  

Then 1M & 1F hold worm overhead/ hold at hip

Whilst

1M & 1F shuttle runs to touch barrel, synchro touch of barrel 

                                                                    
Every time the worm goes down 5 synchro burpee penalty (whole team)

Then once worm is up, shuttle runs can commence again.

Workout description
Athletes will start under the marquee and on 3, 2, 1 go… the whole clan will complete 5 synchro down ups under the marquee standing next to each other in a straight line and facing forward. Once the down ups are complete 1 male and 1 female will run out to pick the worm up into position and the other pair will begin the shuttle runs. Shuttle runs will be performed behind the start line of the second box. The shuttle run must be completed together by both athletes touching the barrel together and one rep is after both athletes have returned to the start line. Athletes may swap at any time. When or if the worm drops, even when switching, the athletes must stop running and return under the marquee for 5 synchro burpees.

For time: (3 Minute TC)

When the 7 minute mark hits for workout 5a then the clan will proceed onto 

40 Synchro power snatch for time

WK 2a & b (Working pair - MF/MF)

For time (TC: 6 Mins)

4 rounds

15 Caber Synchro Squats

5 Meter Sandbag/Keg Lunge (Each = 1 rep)

(Culloden) 70kg/50kg (Bannockburn) 50kg/30kg

(Flodden) 30kg/Keg (Roslin) 30kg/Keg

Then...

Max reps caber toss in 4 mins

Workout Description

The workout begins with all four athletes standing under the marquee. On 3, 2, 1 go… any male and female may pick up the cabers and begin their synchro caber squats, once both athletes have completed 15 reps in synchronisation then and only then may they proceed onto a 5 meter sandbag/keg lunge the lunges do not have to be synchro however, both athletes must complete 5 meters for the next male and female to begin the next round. The sandbag is to be dropped on the 5 meter line for the next athletes to pick up. The next athletes may only go out of the start line when the pair working have returned and tagged them in. Four rounds (2 per pair) are to be completed in 6 minutes; reps will be counted if time capped. Once the 6 minutes is up then all athletes must be back behind the start line to begin 4 minutes of max rep caber toss.
 
Workout description 2b
For the max rep caber toss only one athlete may attempt at a time and only one attempt may be made to then swap to the next athlete. All 4 athletes must have an attempt.

4 Minutes

Caber Toss for max reps