Part. 1a - 10 Min Cap

ATHLETE A - 25 power cleans

ATHLETE B - 25 power snatches

ATHLETE A - 15 hang squat cleans

ATHLETE B - 15 hang squat snatches

ATHLETE A - 20 front squats

ATHLETE B - 20 overhead squats

RX: 60/40

INT & MASTERS: 50/35

MASTER 50+: 40/30

One athlete working at a time. Athlete will choose which barbell variation they want to complete and stick with that the whole way through.

3 Rep max Thruster

* max of 3 attempts each

* squat clean thruster IS permitted for rep 1

* Athletes can start with their bar loaded if they finish part a under 10:00

* Athletes can increase and decrease the weight as they wish

* Before each lift Athlete MUST state their weight to the Judge

* Athletes can lift in any order

12 Min Cap - Sharing the load as needed

150 Double unders

100 Wall Balls

75 1 arm KB snatches @ 24/16 (KB swings for 50+)

50 Burpee box jump overs

Part A - Max Cals on the Rower

Athletes will work through Part a and b at the same time, accumulating calories on the rower whilst the other works through Part b.

* Athletes can alternate as often as they like

Part B - RX and RX Masters 22.5/15kg

21-15-9

1 arm db thrusters

pull - ups

15-12-9

1 arm db hang squat clean thrusters

chest to bar pull ups

9-6-3

1 arm db squat snatch

Bar Muscle Up

Int & Int Masters 22.5/15

15-12-9

1 arm db thrusters

pull ups

12-9-6

1 arm Db hang squat cleans thrusters

c2b

9-6-3

1 arm db power snatch

Burpee c2b

Masters 50+ 15/10

21-15-9

1 arm db thrusters

hanging knee raises

12-9-6

1 arm db hang squat clean thrusters

pull ups

9-6-3

1 arm db power snatch

burpee pull ups