Jingle and Mingle

For Max Squat Reps and Bike Calories: 

For 4 Rounds Alternating Stations **partners will each have 2 rounds on each station**

0:30s Back Squat  

0:30s Max Cal Assault Bike 

Barbell: (65/45) 

For Max Squat Reps and Bike Calories: 

For 4 Rounds Alternating Stations **partners will each have 2 rounds on each station**

0:30s Back Squat  

0:30s Max Cal Assault Bike 

Barbell: (65/45) 

For Time: 

21-18-15 -12 

Handrelease Push-Ups

Burpees Over Bar 

Ring Rows

** 5 Synchro Thrusters after every round, including the end 

Thruster Weight:

Novice 75/55

** Bar Step overs permitted

CAP: 12:00 

For Load

Each athlete has 3 min to build to a heavy unbroken complex of:

1 Clean

1 Front Squat 

1 Thruster 

WORKOUT FLOW

Once Part 1 is completed (12:00) there will be a 0:30 second transition for the Male Athlete. During time time athletes are to strip down both barbells to empty bars. All barbells are to be left empty until the start of the 3:00 time domain and both athletes must be standing behind the barbell until time starts. Once the 0:30 second transition time is up, the Male Athlete will then have 3:00 minutes to reach a max load for the complex above. Female athletes can help to load the barbell between attempts but they cannot lift the barbell. Lifting athlete must declare weight to the judge before the lift. Once the Male athlete’s 3:00 time frame has ended there will be a 0:30 second transition before the Female athlete will start. At the end of the 0:30 seconds the Female athlete will then have 3:00 to reach a max load for the above complex. The barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. In order to increase in load you must complete the entire complex and be credited with a completed lift. In order for the complex to be credited the entire complex must be completed to standards below, unbroken. 

MOVEMENT STANDARDS

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell from the ground to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Control MUST be shown. Once lock-out is established athlete can then complete their Front Squat. At the bottom of the squat, the hip crease must pass below the knees. The front squat is credited when the hips and knees come to full extension. The bar must remain in the front-rack position. For the thruster portion the athlete will then squat so that hip crease clearly passes parallel and in one movement extends hips and lockouts knees, and send the bar overhead to lockout with the bar directly over the middle of the body. No re-dip of the hips or bend of the knee is permitted for the thruster. Athlete must show control overhead before bringing the barbell down from the thruster. No rep will be credited if the athlete is unable to show control overhead (walking re-dipping or break in elbow lockout) , a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. 

AMRAP 7:00

2-4-6-8-10 ect.

Synchro Knee To Parallel 

Synchro Single DB Snatch 

*** 30 Single Under Buy-In 

Single Under Buy-In is completed by one team member

DB's (35/20)

You Go - I Go

2:00 x 8 Rounds

20/16 Calorie Row 

In remaining time:

Max Dumbbell Clean and Jerk 

Score- Combined total of male and female lowest scores

Novice DB's # (35/20)