South West Doubles

FOR TIME

DEBUT

- EMOM: 4 synchro DB facing burpees

17.5/12.5kg DB

14 MIN TC

PRO

- EMOM: 6 synchro DB facing burpees

25/17.5kg DB

14 MIN TC

FLOW: 

Before the start of the workout, athletes will stand behind the start line facing the competition floor.

On the word "go" or "zero", both athletes will start with synchronised Burpees over the DB, before moving onto complete the prescribed Gymnastics and Snatch repetitions.

Both athletes will work the gymnastics and snatches simultaneously, but must stop every minute on the minute to complete synchronised Burpees over the DB, before returning to the rest of the workout, until completed.

Any gymnastics or snatch reps started after zero and/or before the synchronised Burpees over the DB, will not be counted. 

Athletes may not move to the next movement/repetitions until their partner has completed their simulatneous movement/repetitions i.e. After Partner 1 has completed their V-ups, they must wait until Partner 2 has completed their snatches, to move onto the second set DB snatches after the V-ups.

If the team does not finish; record total completed reps, and score as TC + Reps Remaining.

AMRAP 9 

DEBUT: 

PART A: FOR TIME

30 DB step-ups
20 Devil's press
30 Jumping pull ups
30 DB step-ups
PART B:

Max calorie echo bike in the remaining time

DBs: 2 x 15/10kg 

AMRAP 9 

PRO: 

PART A: FOR TIME

30 DB step-ups
20 bar muscle-ups
30 Pull ups
30 DB step-ups
PART B:Max calorie echo bike in the remaining time

DBs: 2 x 22.5/15kg 

Prior to the start of the workout, athletes will be stationed behind the start line, facing the competition floor.

On the word "go", athletes will move to the floor and begin working through the DB box step ups, muscle ups or devils press, pull ups and DB step ups. 

If the pair completed all of this before the time cap, they will move on to the echo bike and complete as many calories as possible in the remaining time.

Only one athlete may work at at time. Each movement must be completed before moving onto the next, there is no minimum work requirement: this can be divided between the team as they wish.

A tiebreak time for the completion of the second round of box step ups will be taken.

In a 10 minute running clock, pairs will attempt to lift the heaviest load possible on the following complex:

DEBUT: 3 Hang Clean + 1 Jerk 

PRO: 3 Hang Squat Clean + 1 Jerk 

Prior to each lift attempt, the working athlete will complete the below buy-in: 

DEBUT: 7/4 Calorie Ski 

PRO: 10/7 Calorie Ski 

The team will score from both athletes last/heaviest successful lift combined. Athletes may make as many attempts as they like during the 10 minute window, but must complete the buy-in calories before each attempt. Athletes will lift one at a time, and should also make their attempt, within 30 seconds of completing the buy-in calories.

The complex must be completed unbroken, each clean must start from the hang and and the bar may not rest on the floor at any point before the 3 cleans and 1 jerk are completed. 

For the Pro category, each clean must be a squat clean where hip crease passes below the knee. Any jerk; Push or Split, or other shoulder-to-overhead is permitted.

For the debut category, any clean is permitted; muscle, power or squat, so long as this is performed from the hang position and not the floor. 

FOR TIME
DEBUT 
R1) Team run

20 Single Arm Split Jerk @15/10kg (EACH)

R2) Team run
15 Single Arm Split Jerk @17.5/12.5kg (EACH)

R3) Team run
10 Single Arm Split Jerk@20/15kg DB (EACH)

9 MIN TC

PRO

R1) Team run
20 Single Arm Split Jerk@24/16kg KB (EACH)

R2) Team run
15 Single Arm Split Jerk @28/20kg KB (EACH)

R3) Team run
10 Single Arm Split Jerk @32/24kg KB (EACH)

All athletes will start on the competition floor and in their lane, facing the indoor track. On the word "go" the pair will run the marked route out of the front doors of the gym and around the block together, and re-entering through the rear doors of the building. 

Athletes will return to their lane to complete 20 Single Arm Split Jerks EACH at the prescribed weight.

Either of the pair may start their split jerks, but whoever begins will complete all reps before their team mate can complete theirs. They may alternate arms as they wish until all reps are completed.

Athletes will proceed to the second round of the run route, and then the lesser reps of single arm split jerks at the second (increased) weight. They continue to work through the third round or as far as possible to completion up to the time cap and call of "time".

9 MIN TC