13 min AMRAP

As many rounds and reps as possible in 13 mins of: 

18 Back Squats (135/95#)

15 T2B 

12/9 Calories Echo Bike 

*Alternating You Go, I Go style - (Round 1: A-B-A; Round 2: B-A-B…)

Description:

At the start of “3-2-1…GO!”, Athlete A will make their way from the starting mat to the barbell and proceed to do back squats. The barbell will be on the floor, and the athlete must get the barbell in back rack position, by either a snatch or a clean and jerk. Athlete A will complete all 18 back squats. After the reps are completed, Athlete A will tag in Athlete B to complete 15 Toes to Bar. The athlete’s heel must pass behind the post of the rig at the beginning of each rep, and both toes need to make contact with the bar at the same time. After 15 reps are complete, Athlete B will tag in Athlete A, who will then proceed to complete 12/9 Echo Bike Calories. Athletes will then flip the order of who does which movement.

This will continue for 13 mins. Athletes will alternate each movement through the workout. They may not tag out at any point during a movement. It will go as follows: A-B-A-B-A-B… 

For Time:
8 min time cap 

3 Round of : 

15 Synchro ALT Single Arm Hang DB Snatch (50/35)**

10 Synchro Broad Jump Burpees (3’ jump)***

5 Synchro Devil Press 

Scaling:

Intermediate dumbbell 35/25#

Broad jump 1.5'

Description:

At the start of “3-2-1..GO!”, both partners will then proceed to their respective dumbbell (single). To begin the hang snatch, they must pick up the dumbbell, with knees locked, hips open, and shoulders behind hips. They will then proceed to complete a dumbbell hang snatch. A dumbbell clean and jerk is not permitted (no rebend). Muscle snatch or power snatch is allowed. For the rep to be counted, both athletes must show control at the top of the rep, with elbows locked, simultaneously, before proceeding to the next rep. They are complete after 15 reps are tallied.

The broad jump burpees must be synchronized. A rep will be credited when both athletes are on the floor at the same time (chest making contact) and then both athletes jump at the same time. Finger tips must be behind the line, but an athlete's head or shoulders may cross the line. When completing the broad jump, both athlete’s feet need to be behind the line before jumping across the line with two foot take off. For the rep to count, both athletes must attempt to jump simultaneously. They are complete once 10 reps are tallied, finishing with a broad jump. 

The devil press must be synchronized. Both athlete’s chest must be on the floor at the same time, with one hand on their dumbbell. They will then proceed to do a burpee, and move the dumbbell from the ground, to an overhead position. Both athletes must show control of the dumbbell, with elbows locked overhead in a synchronized manner, before dropping the dumbbell and proceeding to the next rep. Each rep needs to alternate from the one hand to the other hand. They are complete once 5 reps are tallied. 

Part A: For time , 4 minute time cap 

4 x 200 meter relay *

-Directly Into-

Part B: 

4 minutes to find heaviest:

Athlete A: 2 Rep Hang Clean 

Athlete B: 2 Rep Hang Snatch 

Scaling:

*Intermediate divisions will have a 4x150 meter relay 

Description: 

Part A: 

At the start of “3-2-1…GO!”, Athlete A will proceed from the starting mat and make their way to a cone 100 meters away. They will run around the cone, before returning to the starting mat. Once they reach the starting mat, they may proceed to tag in partner B, run the 200 meter course. This will continue until both athletes have completed two 200m runs, with partner B finishing on the mat. The time cap for this workout is four minutes

Part B:

After the four minutes have passed in Part A, Athletes will then move to their barbells. One athlete will be snatching while the other is cleaning. The barbells will begin empty (they may not pre-loaded), but athletes may assist one another in loading their barbells. They will have 4:00 to find their heaviest 2 rep hang clean and 2 rep hang snatch, respectively.

The hang clean and hang snatch will be lifted from the floor. Once secured and stabilized at the hips, the lift may begin. The athlete must show control and stabilization at the top of the lift. The Judge will give the command of “GOOD!” to signify the rep was complete. The athlete will then bring the barbell from either the clean or snatch position, to their hip crease, where they can begin the second rep.

Athletes may make as many attempts as they would like in the 4:00. Athletes may go over the 4:00 if the bar has left the floor by the 3:59 mark. 

Part A: For time , 4 minute time cap 

4 x 200 meter relay *

-Directly Into-

Part B: 

4 minutes to find heaviest:

Athlete A: 2 Rep Hang Clean 

Athlete B: 2 Rep Hang Snatch 

Scaling:

*Intermediate divisions will have a 4x150 meter relay 

Description: 

Part A: 

At the start of “3-2-1…GO!”, Athlete A will proceed from the starting mat and make their way to a cone 100 meters away. They will run around the cone, before returning to the starting mat. Once they reach the starting mat, they may proceed to tag in partner B, run the 200 meter course. This will continue until both athletes have completed two 200m runs, with partner B finishing on the mat. The time cap for this workout is four minutes

Part B:

After the four minutes have passed in Part A, Athletes will then move to their barbells. One athlete will be snatching while the other is cleaning. The barbells will begin empty (they may not pre-loaded), but athletes may assist one another in loading their barbells. They will have 4:00 to find their heaviest 2 rep hang clean and 2 rep hang snatch, respectively.

The hang clean and hang snatch will be lifted from the floor. Once secured and stabilized at the hips, the lift may begin. The athlete must show control and stabilization at the top of the lift. The Judge will give the command of “GOOD!” to signify the rep was complete. The athlete will then bring the barbell from either the clean or snatch position, to their hip crease, where they can begin the second rep.

Athletes may make as many attempts as they would like in the 4:00. Athletes may go over the 4:00 if the bar has left the floor by the 3:59 mark.