Never Back Down 2025

Part A: For Time: 80 dbl DB Bench Press Reps @50/35s + 80 Chest to Bar Pull Ups

Rest 1 mins after the 7 min Cap. (at the 8-minute mark)

Part B: For Time: Synchronized: 15-10-5 Power Clean @185/125 + Pogo Burpee Over Bar

-          Cap 8 mins (total 16 mins)

Flow:

-          Athletes start in the “wait zone” under the pull up bar. At go, 1 athlete will start on the bench press reps while the other partner stays in the wait zone. Athlete 2 can switch in at any point but cannot switch back. After 80 Bench Press reps are complete, move to 80 C2B breaking up back and forth as needed with the non working athlete in the wait zone. Reps on the bench and c2b will only count if the non working athlete is in the wait zone. After completion of the 80 bench and 80 C2B OR the cap of 7 mins has passed, take a 1-minute break from the 7 minute mark to the 8 minute mark. At the 8-minute mark everyone starts the synchronized reps of 15-10-5 power clean and pogo burpee over the bar.  Score for part A is total time to complete the 80 + 80 reps or Cap + how many reps are completed of the 160. Part B is total time to complete the 15-10-5 rep scheme or Cap and total reps completed of the 60 total reps.

-          Tie break will be the other scored portion of this event.

Standards:

-          DB Bench Press: Rep starts with both DBs locked out over the body with hips on the bench. (Laying back with DB on the chest and then pressing them upward is NOT a rep). The hips/ butt must stay on the bench through the entire rep. Any part of the DB must touch the shoulder or chest at the bottom of the rep before pressing back up to lockout. The lockout must be over the shoulders. Reps will only count if the other partner is in the wait zone.

-          C2B: Rep starts with the feet off the ground and arms locked out while hanging from the pull up bar. The rep is counted when contact is made under the collar bone on the pull up bar. Athletes can switch out at anytime. Reps will only count when non working athlete is in the wait zone.

-          Power Clean: Any style of clean is allowed. The bar starts on the floor of each rep and finishes in the front rack position with the hips and knees extended and elbows in front of the barbell. The synchro aspect is only at the top of the rep at full extension. Touch and Go is allowed.

-          Pogo Burpee Over Bar: “Pogo” refers to doing the burpee over the bar and then immediately hoping back to the same side where you started the burpee to now do the next rep. Both athletes need to have their chest and thighs on the ground at the same time before getting up to jump over the bar. After the first jump over the bar, both athletes must have both of their feet on the ground at the same time as their partner before jumping back to the starting side. A two foot take off is mandatory for both jumps in the pogo rep (over + back).

Part A: For Time: 80 dbl DB Bench Press Reps @50/35s + 80 Chest to Bar Pull Ups

Rest 1 mins after the 7 min Cap. (at the 8-minute mark)

Part B: For Time: Synchronized: 15-10-5 Power Clean @185/125 + Pogo Burpee Over Bar

-          Cap 8 mins (total 16 mins)

Flow:

-          Athletes start in the “wait zone” under the pull up bar. At go, 1 athlete will start on the bench press reps while the other partner stays in the wait zone. Athlete 2 can switch in at any point but cannot switch back. After 80 Bench Press reps are complete, move to 80 C2B breaking up back and forth as needed with the non working athlete in the wait zone. Reps on the bench and c2b will only count if the non working athlete is in the wait zone. After completion of the 80 bench and 80 C2B OR the cap of 7 mins has passed, take a 1-minute break from the 7 minute mark to the 8 minute mark. At the 8-minute mark everyone starts the synchronized reps of 15-10-5 power clean and pogo burpee over the bar.  Score for part A is total time to complete the 80 + 80 reps or Cap + how many reps are completed of the 160. Part B is total time to complete the 15-10-5 rep scheme or Cap and total reps completed of the 60 total reps.

-          Tie break will be the other scored portion of this event.

Standards:

-          DB Bench Press: Rep starts with both DBs locked out over the body with hips on the bench. (Laying back with DB on the chest and then pressing them upward is NOT a rep). The hips/ butt must stay on the bench through the entire rep. Any part of the DB must touch the shoulder or chest at the bottom of the rep before pressing back up to lockout. The lockout must be over the shoulders. Reps will only count if the other partner is in the wait zone.

-          C2B: Rep starts with the feet off the ground and arms locked out while hanging from the pull up bar. The rep is counted when contact is made under the collar bone on the pull up bar. Athletes can switch out at anytime. Reps will only count when non working athlete is in the wait zone.

-          Power Clean: Any style of clean is allowed. The bar starts on the floor of each rep and finishes in the front rack position with the hips and knees extended and elbows in front of the barbell. The synchro aspect is only at the top of the rep at full extension. Touch and Go is allowed.

-          Pogo Burpee Over Bar: “Pogo” refers to doing the burpee over the bar and then immediately hoping back to the same side where you started the burpee to now do the next rep. Both athletes need to have their chest and thighs on the ground at the same time before getting up to jump over the bar. After the first jump over the bar, both athletes must have both of their feet on the ground at the same time as their partner before jumping back to the starting side. A two foot take off is mandatory for both jumps in the pogo rep (over + back).

Part A: 12 minutes to establish Max Weight for 1 Snatch + 1 Hang Snatch + 1 OHS Each

Part B: In the same 12 minutes, accumulate max Cal Echo Bike.

Flow:

-          Both athletes start under the pull up bar, 1 athlete advances to the empty barbell to load and complete max weight for the snatch complex while the other goes to the echo bike to complete max calories. Athletes can choose who will start first on the barbell but only 1 switch can occur. The first athlete can make as many attempts at the snatch complex as they want before switching. The first barbell must be fully stripped and placed outside the lifting zone before the second athlete begins. Score for Part A is total combined weight from both athlete’s heaviest successful complex. Part B is total calories completed after 12 minutes including roll over calories.

-          Both athletes can contribute to calories at ANY time.

-          Tie break will be the other scored portion of this event.

Standards:

-          Snatch Complex: The entire complex must be completed in the “lifting zone”. Stepping on the line of the “lifting zone” will be a no rep immediately. The first rep is pulled from the floor and any snatch style is acceptable as long as the bar is pulled from the floor to overhead in one continuous motion. After showing full control and lockout overhead, the bar is returned to the hang.

-          The hang position can be anywhere above the plates touching the floor (low hang or floating is allowed) and after changing direction to go upward, it must be one continuous motion overhead.

-          After fully extending with the bar locked out in control, complete one overhead squat where the hip crease goes LOWER than the knees. Then return to full extension with the bar locked out overhead in control.

-          OHS hip crease must clearly go below the height of the top of the knee and finish in full lockout standing tall in control before lowering the bar.

-          The Complex must be fully complete before the 12-minute timer is finished for the complex to count.

-          Collars Must be on the outside of all plates on every lift. Even “warm up reps” during the workout. Any lift without collars will result in a 0 score for that athlete even if there are successful lifts with collars after the penalty.

-          The Echo bike will start at 0 Cals with the timer already running. Athletes can switch out and change seat height at any time. Athletes will completely stop working at the end of the 12-minute timer. Roll over calories will count. If the athlete continues to work past the 12-minute timer, a minus 10-calorie penalty will be applied.

Part A: 12 minutes to establish Max Weight for 1 Snatch + 1 Hang Snatch + 1 OHS Each

Part B: In the same 12 minutes, accumulate max Cal Echo Bike.

Flow:

-          Both athletes start under the pull up bar, 1 athlete advances to the empty barbell to load and complete max weight for the snatch complex while the other goes to the echo bike to complete max calories. Athletes can choose who will start first on the barbell but only 1 switch can occur. The first athlete can make as many attempts at the snatch complex as they want before switching. The first barbell must be fully stripped and placed outside the lifting zone before the second athlete begins. Score for Part A is total combined weight from both athlete’s heaviest successful complex. Part B is total calories completed after 12 minutes including roll over calories.

-          Both athletes can contribute to calories at ANY time.

-          Tie break will be the other scored portion of this event.

Standards:

-          Snatch Complex: The entire complex must be completed in the “lifting zone”. Stepping on the line of the “lifting zone” will be a no rep immediately. The first rep is pulled from the floor and any snatch style is acceptable as long as the bar is pulled from the floor to overhead in one continuous motion. After showing full control and lockout overhead, the bar is returned to the hang.

-          The hang position can be anywhere above the plates touching the floor (low hang or floating is allowed) and after changing direction to go upward, it must be one continuous motion overhead.

-          After fully extending with the bar locked out in control, complete one overhead squat where the hip crease goes LOWER than the knees. Then return to full extension with the bar locked out overhead in control.

-          OHS hip crease must clearly go below the height of the top of the knee and finish in full lockout standing tall in control before lowering the bar.

-          The Complex must be fully complete before the 12-minute timer is finished for the complex to count.

-          Collars Must be on the outside of all plates on every lift. Even “warm up reps” during the workout. Any lift without collars will result in a 0 score for that athlete even if there are successful lifts with collars after the penalty.

-          The Echo bike will start at 0 Cals with the timer already running. Athletes can switch out and change seat height at any time. Athletes will completely stop working at the end of the 12-minute timer. Roll over calories will count. If the athlete continues to work past the 12-minute timer, a minus 10-calorie penalty will be applied.

Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats @30/20kg

Right Into:

Part B: AMRAP 12: 20 T2B, 20 alt. Forward Lunges with Hybrid Bag in Front Rack, 20 Drag Rope DUs.

Right Into:

Continued Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats

Flow:

-          Starting in the wait zone. At go, both athletes proceed to pick up the hybrid bags in back rack position. Then complete max reps of hybrid bag squats synchronized at top of each rep. At the 2 minute mark, 1 athlete will start working on the 12 min AMRAP of T2b, Lunges, Dus. Athlete 2 will wait behind the “wait line” behind the shorter pull up bar. During this AMRAP, athletes can switch anytime but non working athlete must be in the “wait zone” for any reps to count from the working athlete. At the 12 min mark, AMRAP 2 of hybrid bag back squats start right away for 2 minutes.

-          There is no transition time between the AMRAP 2, AMRAP 12 and AMRAP 1. Part A as one score is the total squats from both AMRAP 2s. Part B is the total reps completed during the AMRAP 12.

-          Tie break will be the other scored portion of this event.

Standards:

-          Hyrbid Bag Back Squat: Bag can be lifted to the back rack in any way. Bag must rest behind the head with both hands on the bag (on any or no handles). Squat depth must be below parallel (hip crease below the top of the knee), then reach full extension of the hips and knees with the shoulders stacked over the hips. Synchro aspect is only at the top of each rep at full extension.

-          T2B: Starting in a fully extended hang position on the bar with feet off the ground and behind the plane of the pull up bar. Each rep is credited when both feet touch the bar at the same time. To complete another rep, the feet must pass back behind the pull up bar and arms reach full extension again.

-          Hybrid Bag Front Rack alt. Forward Lunges: Both elbows must be in front the bag. Hands do not need to be on the handles or touching the bag. Back knee must make contact with the floor and the back foot CANNOT move (from the pivot of the toes) through the entire rep of the lunge. Each rep must start with the feet in line with each other and body fully extended. The rep ends when both feet are back in line with each other and standing fully extended.

-          Drag Rope DU: Rope spins under the feet twice while athlete is in the air doing 1 jump.

Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats @30/20kg

Right Into:

Part B: AMRAP 12: 20 T2B, 20 alt. Forward Lunges with Hybrid Bag in Front Rack, 20 Drag Rope DUs.

Right Into:

Continued Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats

Flow:

-          Starting in the wait zone. At go, both athletes proceed to pick up the hybrid bags in back rack position. Then complete max reps of hybrid bag squats synchronized at top of each rep. At the 2 minute mark, 1 athlete will start working on the 12 min AMRAP of T2b, Lunges, Dus. Athlete 2 will wait behind the “wait line” behind the shorter pull up bar. During this AMRAP, athletes can switch anytime but non working athlete must be in the “wait zone” for any reps to count from the working athlete. At the 12 min mark, AMRAP 2 of hybrid bag back squats start right away for 2 minutes.

-          There is no transition time between the AMRAP 2, AMRAP 12 and AMRAP 1. Part A as one score is the total squats from both AMRAP 2s. Part B is the total reps completed during the AMRAP 12.

-          Tie break will be the other scored portion of this event.

Standards:

-          Hyrbid Bag Back Squat: Bag can be lifted to the back rack in any way. Bag must rest behind the head with both hands on the bag (on any or no handles). Squat depth must be below parallel (hip crease below the top of the knee), then reach full extension of the hips and knees with the shoulders stacked over the hips. Synchro aspect is only at the top of each rep at full extension.

-          T2B: Starting in a fully extended hang position on the bar with feet off the ground and behind the plane of the pull up bar. Each rep is credited when both feet touch the bar at the same time. To complete another rep, the feet must pass back behind the pull up bar and arms reach full extension again.

-          Hybrid Bag Front Rack alt. Forward Lunges: Both elbows must be in front the bag. Hands do not need to be on the handles or touching the bag. Back knee must make contact with the floor and the back foot CANNOT move (from the pivot of the toes) through the entire rep of the lunge. Each rep must start with the feet in line with each other and body fully extended. The rep ends when both feet are back in line with each other and standing fully extended.

-          Drag Rope DU: Rope spins under the feet twice while athlete is in the air doing 1 jump.

AMRAP 10

200/150 Cal Row

+ Max Burpees

Part A: For Time: 80 dbl DB Bench Press Reps @35s/20s + 80 Pull Ups

Rest 1 mins after the 7 min Cap. (at the 8-minute mark)

Part B: For Time: Synchronized: 15-10-5 Power Clean @135/95 + Pogo Burpee Over Bar

-          Cap 8 mins (total 16 mins)

Flow:

-          Athletes start in the “wait zone” under the pull up bar. At go, 1 athlete will start on the bench press reps while the other partner stays in the wait zone. Athlete 2 can switch in at any point but cannot switch back. After 80 Bench Press reps are complete, move to 80 Pull Ups breaking up back and forth as needed with the non working athlete in the wait zone. Reps on the bench and pull up will only count if the non working athlete is in the wait zone. After completion of the 80 bench and 80 pull up OR the cap of 7 mins has passed, take a 1-minute break from the 7 minute mark to the 8 minute mark. At the 8-minute mark everyone starts the synchronized reps of 15-10-5 power clean and pogo burpee over the bar.  Score for part A is total time to complete the 80 + 80 reps or Cap + how many reps are completed of the 160. Part B is total time to complete the 15-10-5 rep scheme or Cap and total reps completed of the 60 total reps.

-          Tie break will be the other scored portion of this event.

Standards:

-          DB Bench Press: Rep starts with both DBs locked out over the body with hips on the bench. (Laying back with DB on the chest and then pressing them upward is NOT a rep). The hips/ butt must stay on the bench through the entire rep. Any part of the DB must touch the shoulder or chest at the bottom of the rep before pressing back up to lockout. The lockout must be over the shoulders. Reps will only count if the other partner is in the wait zone.

-          Pull Up: Rep starts with the feet off the ground and arms locked out while hanging from the pull up bar. The rep is counted when the chin is clearly over the height of the pull up bar. Athletes can switch out at anytime. Reps will only count when non working athlete is in the wait zone.

-          Power Clean: Any style of clean is allowed. The bar starts on the floor of each rep and finishes in the front rack position with the hips and knees extended and elbows in front of the barbell. The synchro aspect is only at the top of the rep at full extension. Touch and Go is allowed.

-          Pogo Burpee Over Bar: “Pogo” refers to doing the burpee over the bar and then immediately hoping back to the same side where you started the burpee to now do the next rep. Both athletes need to have their chest and thighs on the ground at the same time before getting up to jump over the bar. After the first jump over the bar, both athletes must have both of their feet on the ground at the same time as their partner before jumping back to the starting side. Athletes can choose to step over the bar or jump (1 or 2 foot take off).

Part A: For Time: 80 dbl DB Bench Press Reps @35s/20s + 80 Pull Ups

Rest 1 mins after the 7 min Cap. (at the 8-minute mark)

Part B: For Time: Synchronized: 15-10-5 Power Clean @135/95 + Pogo Burpee Over Bar

-          Cap 8 mins (total 16 mins)

Flow:

-          Athletes start in the “wait zone” under the pull up bar. At go, 1 athlete will start on the bench press reps while the other partner stays in the wait zone. Athlete 2 can switch in at any point but cannot switch back. After 80 Bench Press reps are complete, move to 80 Pull Ups breaking up back and forth as needed with the non working athlete in the wait zone. Reps on the bench and pull up will only count if the non working athlete is in the wait zone. After completion of the 80 bench and 80 pull up OR the cap of 7 mins has passed, take a 1-minute break from the 7 minute mark to the 8 minute mark. At the 8-minute mark everyone starts the synchronized reps of 15-10-5 power clean and pogo burpee over the bar.  Score for part A is total time to complete the 80 + 80 reps or Cap + how many reps are completed of the 160. Part B is total time to complete the 15-10-5 rep scheme or Cap and total reps completed of the 60 total reps.

-          Tie break will be the other scored portion of this event.

Standards:

-          DB Bench Press: Rep starts with both DBs locked out over the body with hips on the bench. (Laying back with DB on the chest and then pressing them upward is NOT a rep). The hips/ butt must stay on the bench through the entire rep. Any part of the DB must touch the shoulder or chest at the bottom of the rep before pressing back up to lockout. The lockout must be over the shoulders. Reps will only count if the other partner is in the wait zone.

-          Pull Up: Rep starts with the feet off the ground and arms locked out while hanging from the pull up bar. The rep is counted when the chin is clearly over the height of the pull up bar. Athletes can switch out at anytime. Reps will only count when non working athlete is in the wait zone.

-          Power Clean: Any style of clean is allowed. The bar starts on the floor of each rep and finishes in the front rack position with the hips and knees extended and elbows in front of the barbell. The synchro aspect is only at the top of the rep at full extension. Touch and Go is allowed.

-          Pogo Burpee Over Bar: “Pogo” refers to doing the burpee over the bar and then immediately hoping back to the same side where you started the burpee to now do the next rep. Both athletes need to have their chest and thighs on the ground at the same time before getting up to jump over the bar. After the first jump over the bar, both athletes must have both of their feet on the ground at the same time as their partner before jumping back to the starting side. Athletes can choose to step over the bar or jump (1 or 2 foot take off).

Part A: 12 minutes to establish Max Weight for 1 Snatch + 1 Hang Snatch + 1 OHS Each

Part B: In the same 12 minutes, accumulate max Cal Echo Bike.

Flow:

-          Both athletes start under the pull up bar, 1 athlete advances to the empty barbell to load and complete max weight for the snatch complex while the other goes to the echo bike to complete max calories. Athletes can choose who will start first on the barbell but only 1 switch can occur. The first athlete can make as many attempts at the snatch complex as they want before switching. The first barbell must be fully stripped and placed outside the lifting zone before the second athlete begins. Score for Part A is total combined weight from both athlete’s heaviest successful complex. Part B is total calories completed after 12 minutes including roll over calories.

-          Both athletes can contribute to calories at ANY time.

-          Tie break will be the other scored portion of this event.

Standards:

-          Snatch Complex: The entire complex must be completed in the “lifting zone”. Stepping on the line of the “lifting zone” will be a no rep immediately. The first rep is pulled from the floor and any snatch style is acceptable as long as the bar is pulled from the floor to overhead in one continuous motion. After showing full control and lockout overhead, the bar is returned to the hang.

-          The hang position can be anywhere above the plates touching the floor (low hang or floating is allowed) and after changing direction to go upward, it must be one continuous motion overhead.

-          After fully extending with the bar locked out in control, complete one overhead squat where the hip crease goes LOWER than the knees. Then return to full extension with the bar locked out overhead in control.

-          OHS hip crease must clearly go below the height of the top of the knee and finish in full lockout standing tall in control before lowering the bar.

-          The Complex must be fully complete before the 12-minute timer is finished for the complex to count.

-          Collars Must be on the outside of all plates on every lift. Even “warm up reps” during the workout. Any lift without collars will result in a 0 score for that athlete even if there are successful lifts with collars after the penalty.

-          The Echo bike will start at 0 Cals with the timer already running. Athletes can switch out and change seat height at any time. Athletes will completely stop working at the end of the 12-minute timer. Roll over calories will count. If the athlete continues to work past the 12-minute timer, a  minus 10-calorie penalty will be applied.

Part A: 12 minutes to establish Max Weight for 1 Snatch + 1 Hang Snatch + 1 OHS Each

Part B: In the same 12 minutes, accumulate max Cal Echo Bike.

Flow:

-          Both athletes start under the pull up bar, 1 athlete advances to the empty barbell to load and complete max weight for the snatch complex while the other goes to the echo bike to complete max calories. Athletes can choose who will start first on the barbell but only 1 switch can occur. The first athlete can make as many attempts at the snatch complex as they want before switching. The first barbell must be fully stripped and placed outside the lifting zone before the second athlete begins. Score for Part A is total combined weight from both athlete’s heaviest successful complex. Part B is total calories completed after 12 minutes including roll over calories.

-          Both athletes can contribute to calories at ANY time.

-          Tie break will be the other scored portion of this event.

Standards:

-          Snatch Complex: The entire complex must be completed in the “lifting zone”. Stepping on the line of the “lifting zone” will be a no rep immediately. The first rep is pulled from the floor and any snatch style is acceptable as long as the bar is pulled from the floor to overhead in one continuous motion. After showing full control and lockout overhead, the bar is returned to the hang.

-          The hang position can be anywhere above the plates touching the floor (low hang or floating is allowed) and after changing direction to go upward, it must be one continuous motion overhead.

-          After fully extending with the bar locked out in control, complete one overhead squat where the hip crease goes LOWER than the knees. Then return to full extension with the bar locked out overhead in control.

-          OHS hip crease must clearly go below the height of the top of the knee and finish in full lockout standing tall in control before lowering the bar.

-          The Complex must be fully complete before the 12-minute timer is finished for the complex to count.

-          Collars Must be on the outside of all plates on every lift. Even “warm up reps” during the workout. Any lift without collars will result in a 0 score for that athlete even if there are successful lifts with collars after the penalty.

-          The Echo bike will start at 0 Cals with the timer already running. Athletes can switch out and change seat height at any time. Athletes will completely stop working at the end of the 12-minute timer. Roll over calories will count. If the athlete continues to work past the 12-minute timer, a minus 10-calorie penalty will be applied.

Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats @20/10kg

Right Into:

Part B: AMRAP 12: 10 T2B, 20 alt. Forward Lunges with Hybrid Bag in Front Rack, 30 Drag Rope Single Unders.

Right Into:

Continued Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats

Flow:

-          Starting in the wait zone. At go, both athletes proceed to pick up the hybrid bags in back rack position. Then complete max reps of hybrid bag squats synchronized at top of each rep. At the 2 minute mark, 1 athlete will start working on the 12 min AMRAP of T2b, Lunges, Dus. Athlete 2 will wait behind the “wait line” behind the shorter pull up bar. During this AMRAP, athletes can switch anytime but non working athlete must be in the “wait zone” for any reps to count from the working athlete. At the 12 min mark, AMRAP 2 of hybrid bag back squats start right away for 2 minutes.

-          There is no transition time between the AMRAP 2, AMRAP 12 and AMRAP 1. Part A as one score is the total squats from both AMRAP 2s. Part B is the total reps completed during the AMRAP 12.

-          Tie break will be the other scored portion of this event.

Standards:

-          Hyrbid Bag Back Squat: Bag can be lifted to the back rack in any way. Bag must rest behind the head with both hands on the bag (on any or no handles). Squat depth must be below parallel (hip crease below the top of the knee), then reach full extension of the hips and knees with the shoulders stacked over the hips. Synchro aspect is only at the top of each rep at full extension.

-          T2B: Starting in a fully extended hang position on the bar with feet off the ground and behind the plane of the pull up bar. Each rep is credited when both feet touch the bar at the same time. To complete another rep, the feet must pass back behind the pull up bar and arms reach full extension again.

-          Hybrid Bag Front Rack alt. Forward Lunges: Both elbows must be in front the bag. Hands do not need to be on the handles or touching the bag. Back knee must make contact with the floor and the back foot CANNOT move (from the pivot of the toes) through the entire rep of the lunge. Each rep must start with the feet in line with each other and body fully extended. The rep ends when both feet are back in line with each other and standing fully extended.

-          Drag Rope Single Under: Rope spins under the feet one time while athlete is in the air doing 1 jump.

Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats @20/10kg

Right Into:

Part B: AMRAP 12: 10 T2B, 20 alt. Forward Lunges with Hybrid Bag in Front Rack, 30 Drag Rope Single Unders.

Right Into:

Continued Part A:

AMRAP 2: Max Synchronized Hybrid Bag Back Squats

Flow:

-          Starting in the wait zone. At go, both athletes proceed to pick up the hybrid bags in back rack position. Then complete max reps of hybrid bag squats synchronized at top of each rep. At the 2 minute mark, 1 athlete will start working on the 12 min AMRAP of T2b, Lunges, Dus. Athlete 2 will wait behind the “wait line” behind the shorter pull up bar. During this AMRAP, athletes can switch anytime but non working athlete must be in the “wait zone” for any reps to count from the working athlete. At the 12 min mark, AMRAP 2 of hybrid bag back squats start right away for 2 minutes.

-          There is no transition time between the AMRAP 2, AMRAP 12 and AMRAP 1. Part A as one score is the total squats from both AMRAP 2s. Part B is the total reps completed during the AMRAP 12.

-          Tie break will be the other scored portion of this event.

Standards:

-          Hyrbid Bag Back Squat: Bag can be lifted to the back rack in any way. Bag must rest behind the head with both hands on the bag (on any or no handles). Squat depth must be below parallel (hip crease below the top of the knee), then reach full extension of the hips and knees with the shoulders stacked over the hips. Synchro aspect is only at the top of each rep at full extension.

-          T2B: Starting in a fully extended hang position on the bar with feet off the ground and behind the plane of the pull up bar. Each rep is credited when both feet touch the bar at the same time. To complete another rep, the feet must pass back behind the pull up bar and arms reach full extension again.

-          Hybrid Bag Front Rack alt. Forward Lunges: Both elbows must be in front the bag. Hands do not need to be on the handles or touching the bag. Back knee must make contact with the floor and the back foot CANNOT move (from the pivot of the toes) through the entire rep of the lunge. Each rep must start with the feet in line with each other and body fully extended. The rep ends when both feet are back in line with each other and standing fully extended.

-          Drag Rope Single Under: Rope spins under the feet one time while athlete is in the air doing 1 jump.

AMRAP 10

200/150 Cal Row

+ Max Bur