Sagitta Triples 2025

In 4:00
Each person completes a
Max Snatch
for a team total

Rest 1:00

In 5:00
Each person completes a
Max Complex of
3 Hang Cleans
3 Front Squats
3 Shoulder to Overheads
for a team total

In a 4:00 window each member will be required to complete a 1rm Snatch. Athletes can take as many attempts as they like but the reps must be completed within the 4:00 window.

There will be 1:00 rest where teams can set up for the complex. In the next 5:00 window each member will be required to compete a max load complex. Athletes can take as many attempts as they like but the reps must be ub and completed within the 5:00 window.

*Snatch and Hang Cleans can be power or squat.

Burn After Reading
10 x 8m Synchro Shuttles
- 20 Burpee Box Jump Overs
*2 members must hold the plate overhead

10 x 8m Synchro Shuttles
- 30 plate Box Stepovers
*2 plates are being held at all times

10 x 8m Synchro Shuttles
- 40 Synchro Plate G2OH

10 x 8m Synchro Shuttles
- 50 Synchro Plate Squats

*All synchro work will be 2 people working at a time

On the count for 3, 2, 1, Go... 2 team members can start the 8m shuttle runs. There and back is one rep. At each end, the 2 runners must do a 3-point touch over the line. 2 feet and 1 hand. The hand touch being synchronised. At any time team members can swap out by one team member waiting at the start line with 2 feet and one hand planted. When the 2 athletes return one can turn and synchronise with the waiting member and the other one runs though with no need to touch the ground.

After each shuttle section athletes must complete the required work:

Section 1: 20 Burpee Box Jump Overs. For a team member to burpee box jump the others must be holding a plate over their head. You can step up but 2 feet must contact the top of box.

Section 2: 30 Box Step Overs. The team must line up single file behind the box. One person carrying one of the plates can do stepovers. when they wish to swap out they can pass their plate to the next person in the line who then proceeds to start step overs. The person at the back of the line must also be holding a plate the entire time. If they wish to step forward to be next in line to box step over, they need to hand their plate to the other team member who just came off step overs.

Section 3: 40 Synchronised Plate Ground to overhead. 2 members face each other, the plate must touch the ground at the same time and they must show control at the top with a plate that is completely horizontal and a small controlled pause in sync.

Section 4: 50 Synchronised Plate Front Squats. 2 members face each other and must squat below parallel and lockout in Synchronisation. the plate must stay in front of the chest. it can be hugged or held but cannot touch the legs at the bottom of the squat

When the last squat is complete members finish the workout by all running back to the start line

RX
Section 2:
Dual Dumbbell Step Overs 22.5/15kg 24/10"

25/20kg Plate
30/24” Box

35+ Sport
Section 2:
Box height 24/20"

20/15kg Plate
30/24” Box

Int
20/15kg Plate
24/20" Box

Masters Open
20/15kg Plate
24/20" Box

Masters 45 +
15/10kg Plate
24/20” Box

Beginner
10/5kg Plate
24/20” Box

Masters Scaled
10/5kg Plate
24/20” Box

For Time
21-15-9 reps of:
Thrusters
Pull-Ups (Movement 1)

15-12-9 reps of:
Power Snatch
Chest-to-Bar Pull-Ups (Movement 2)

Tie Break time:

12-9-6 reps of:
Power Clean and Push Jerk
Bar Muscle-Ups (Movement 3)

On the count of 3,2,1, Go.... one athlete will run out to the bar and proceed to do as many repetitions of the rep scheme as they wish. At any time, athletes can swap out in any order via running back to the start line and tagging in another athlete. To change weight plates, the other team members can run out whilst one team member is on the gymnastics movement, however, those team members need to return to the start line before they can be tagged back in to commence work again.

RX
Thruster 70/45kg
Power Snatch 80/55kg
Clean and Jerk 100/65kg

Gymnastics:
As Prescribed

35+ Sport
Thruster 60/42.5kg
Power Snatch 70/50kg
Clean and Jerk 90/60kg

Gymnastics:
As Prescribed

Int
Thruster 50/35kg
Power Snatch 65/42.5kg
Clean and Jerk 80/50kg

Gymnastics:
As Prescribed

Masters Open
Thruster 45/30kg
Power Snatch 60/37.5kg
Clean and Jerk 75/45kg

Gymnastics:
As Prescribed*

*Bar Muscle-ups can be subbed for Burpee C2B

Masters 45 +
Thruster 35/25kg
Power Snatch 55/35kg
Clean and Jerk 65/40kg

Gymnastics:
1: Sumo Deadlift High Pull 35/25kg
2: Pull-ups
3: C2B Pull-ups*

*C2B Pull-ups can be subbed for Burpee Pull-ups

Beginner
Thruster 30/25kg
Power Snatch 40/30kg
Clean and Jerk 50/35kg

Gymnastics:
1: Sumo Deadlift High Pull 35/25kg
2: Pendlay Row 40/30kg
3: Pull-ups*

*Pull-ups can be subbed for Burpees

Masters Scaled
Thruster 30/25kg
Power Snatch 40/30kg
Clean and Jerk 50/35kg

Gymnastics:
1: Sumo Deadlift High Pull 35/25kg
2: Pendlay Row 40/30kg
3: Pull-ups*

*Pull-ups can be subbed for Burpees

Person 1
20/16 Cal Echo
16m OH Barbell Lunge Walk 50/35kg
Max RMU

Person 2
20/16 Cal Echo
24m OH Barbell Lunge Walk 60/40kg
Max RMU

Person 3
20/16 Cal Echo
16m OH Barbell Lunge Walk 70/45kg
Max RMU