1% Better Games - LSKD x 98

Event 2:

15 Min AMRAP (Max Rounds):

Workout Format:
Team of 2 - You Go, I Go

Buy-In:
80 Cal Bike Erg (shared between teammates)

Then, alternating full rounds:

12 x Single Arm Dumbbell Thrusters (total)
2 Laps of the area x Single Arm Overhead Walking Lunges
12 x Single Arm Dumbbell Hang Cleans (total)
6 Laps of the area x Shuttle Runs

DBs: 1 x 22.5kg (Male) / 1 x 15kg (Female)
(Each athlete uses one DB for all movements)

WORKOUT FLOW:

- Both teammates complete the 80 cal Bike Erg together.
- Once the buy in is complete, athletes alternate full rounds:

- While Partner 1 completes a round, Partner 2 rests.Then switch.

- Continue alternating rounds, aiming for maximum rounds in 15 minutes.

STANDARDS:

- Athletes can complete all single-arm reps on one side or alternate as desired.

SINGLE-ARM DUMBBELL THRUSTER 
- Athlete starts with DB in front rack.
- Full-depth squat: hip crease below the knee.
- Press finishes with DB overhead in line with the body (wrist, shoulder, hip, ankle).
- Arm fully locked out, bicep near ear.

SINGLE-ARM OVERHEAD DB WALKING LUNGE 
- DB must remain locked out overhead the entire lap.
- Knee must touch the ground on each lunge step.

SINGLE-ARM DB HANG CLEAN 
- DB starts from the hang position (i.e., above the knees).

- Ends in a front rack position: Elbow clearly in front of the DB. Hips and knees fully extended.

SHUTTLE RUNS
- Athletes must clearly touch the line with a hand at each turnaround point.

EVENT 3: 

Max reps completed and calories Rowed

In 15mins 

Complete:

70 Calories Ski Erg
50 Sandbag Squats (65kg men / 45kg women)
50 Calories Row Erg
30 Sandbag Ground to Shoulder

30 Calories SkiErg
Max Calories Row Erg in remaining time

Complete the following in sequence, sharing reps and calories as a team in any way you choose:

MOVEMENT STANDARDS
SkiErg & RowErg Calories:
- Athletes may switch as often as desired.
- Only one athlete works at a time.
- Calories must be accurately tracked on the machines.

Sandbag Squats
- Must be completed in the bear hug position. Athletes must clearly squat with hip below knee and reach full extension of the hips and knees at the top of the squat. 

Sandbag Ground to Shoulder:
- Athletes must move the sandbag from the floor and rest it on the shoulder. Sandbag must be on the shoulder with clear control and the opposite arm must be extended parallel to the ground. Touch and go is permitted. 

- Sandbag must touch the ground and finish on top of the shoulder 

- Athletes may touch and go with the Sandbag if they wish

- Repeat for the prescribed reps.

Score = total cals on Row plus reps completed

EVENT 1: 
In 15 Min

For Max Load:

5 x Front Squat

5 x Strict Press

Objective:
In 15 minutes, each athlete will establish a 5 rep max for both the Front Squat and Strict Press. Score is the combined max load across both lifts.

WORKOUT FLOW
- At the call of "Go", teams have 15min to complete both lifts.
- Only one athlete may lift at a time. You may alternate freely or complete one lift entirely before switching.
- Once an athlete increases weight, they may not reduce it, even if they fail the attempt.
- Athletes must complete their 5RM Front Squat before progressing to the Strict Press. 

MOVEMENT STANDARDS
Front Squat
- Bar must start in the front rack position.
- Athletes must squat to full depth: hip crease clearly below the knee.
- Athletes must stand fully upright at the top of each rep with hips and knees locked out.

- The bar must be brought back to the rack after an athletes last rep

Strict Press
- Bar must begin in the front rack position (resting on the shoulders, elbows slightly in front of the bar).
- Athletes must press the bar overhead using only the upper body, no dip, leg drive, or re-bend of the knees is allowed at any point.
- Feet must remain flat on the floor for the duration of the lift, no movement, stepping, or heel lift.
- Reps must finish with arms fully locked out overhead.
- Any use of momentum from the lower body (e.g. push press, jerk) will result in a no rep.

- The bar must be brought back to the rack after an athletes last reps

Barbell Weights:

Female/Female (FF): 15kg bar
Male/Male (MM) & Mixed Pairs (M/F): 20kg bar

Event 2:

15 Min AMRAP (Max Rounds):

Workout Format:
Team of 2 - You Go, I Go

Buy-In:
80 Cal Bike Erg (shared between teammates)

Then, alternating full rounds:

12 x Single Arm Dumbbell Thrusters (total)
2 Laps of the area x Single Arm Front Rack Walking Lunges
12 x Single Arm Dumbbell Hang Cleans (total)
6 Laps of the area x Shuttle Runs

DBs: 1 x 15kg (Male) / 1 x 10kg (Female)
(Each athlete uses one DB for all movements)

WORKOUT FLOW:

- Both teammates complete the 80 cal Bike Erg together.
- Once the buy in is complete, athletes alternate full rounds:

- While Partner 1 completes a round, Partner 2 rests.Then switch.

- Continue alternating rounds, aiming for maximum rounds in 15 minutes.

STANDARDS:

- Athletes can complete all single-arm reps on one side or alternate as desired.

SINGLE-ARM DUMBBELL THRUSTER 
- Athlete starts with DB in front rack.
- Full-depth squat: hip crease below the knee.
- Press finishes with DB overhead in line with the body (wrist, shoulder, hip, ankle).
- Arm fully locked out, bicep near ear.

SINGLE-ARM FRONT RACK WALKING LUNGE

- DB must be held in front rack position, resting on the shoulder with the elbow in front or underneath.
- Back knee must touch the ground on each step.

SINGLE-ARM DB HANG CLEAN (12 REPS TOTAL)
- DB starts from the hang position (i.e., above the knees).

- Ends in a front rack position: Elbow clearly in front of the DB. Hips and knees fully extended.

SHUTTLE RUNS
- Athletes must clearly touch the line with a hand at each turnaround point.

EVENT 3: 

Max reps completed and calories rowed

In 15mins 

Complete:

50 Calories Ski Erg
50 Sandbag Squats (45kg men / 30kg women)
30 Calories Row Erg
30 Sandbag Ground to Shoulder

20 Calories SkiErg
Max Calories Row Erg in remaining time

Complete the following in sequence, sharing reps and calories as a team in any way you choose:

MOVEMENT STANDARDS
SkiErg & RowErg Calories:
- Athletes may switch as often as desired.
- Only one athlete works at a time.
- Calories must be accurately tracked on the machines.

Sandbag Squats
- Must be completed in the bear hug position. Athletes must clearly squat with hip below knee and reach full extension of the hips and knees at the top of the squat. 

Sandbag Ground to Shoulder:
- Athletes must move the sandbag from the floor and rest it on the shoulder. Sandbag must be on the shoulder with clear control and the opposite arm must be extended parallel to the ground. Touch and go is permitted. 

- Sandbag must touch the ground and finish on top of the shoulder 

- Athletes may touch and go with the Sandbag if they wish

- Repeat for the prescribed reps.

Score = total cals on Row plus reps completed