Hallowe'en Throwdown - Mixed 3s

Standards

15 min cap

One athlete must be against the wall at all times holding the Weight for any other reps to be counted, if any point the weight drops below shoulder height or is put down the other athletes must stop, as these reps will not be counted.

the remaining two athletes can complete the reps however they wish, one person working one person resting. The v-ups must be both hands touching the toes and shoulders and feet touching the floor for the reps to count. Wall balls must start with hips below parallel and the ball hitting the target for the reps to count. Box Jump overs must have both feet on the top of the box for the rep count. Deadlifts must start from the floor and have both knees and hips fully extended with shoulders behind the bar at the top for the reps to be counted. Pull up must be from fully extended position at the bottom to chin over the bar for the reps count with any grip used.

Starting at 6 reps, the team performs synchronised single arm dumbbell Devil Press, increasing by 1 rep every minute.

15kg-10kg-10kg

Switch dumbbells as needed

Standards

7 min cap

3 power cleans

3 front squats,

3 shoulder to overhead

Athletes must complete all reps before putting the bar down but can pause at any point.

A total of the heaviest weight lifted by all athletes will be the score

athletes must start with no weight on the bar.

6 movement relay, one person working at a time:

Bear crawl

Burpee Broad Jump

Double KB Walking Lunge

Sandbag Carry

Plate drag

Sprint