APOCALYPSE 

RX
12 Minute Time Cap

P1 - 500/350m Row

BOTH - 25 SYNC Thrusters 42.5/30kg

P2 - 1000/700m Row

BOTH - 25 SYNC Thrusters 42.5/30kg

P1 - 500/350m Row

SCALED
12 Minute Time Cap

P1 - 400/300m Row

BOTH - 25 SYNC Thrusters 30/20kg

P2 - 800/600m Row

BOTH - 25 SYNC Thrusters 30/20kg

P1 - 400/300m Row

Movement standards:

Sync Thrusters:  This is a barbell thruster movement, in which the barbell moves from the bottom of a front squat to full lockout overhead. Full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The barbell must then come to full lock out overhead with hips, knees and arms at full extension. Touch and go reps are acceptable, however bouncing of the barbell is not allowed. The synchronized position is the end of the rep with the barbell above the head, arms, hips and knees fully locked out. Once this position has been reached by both athletes, the next rep can start.

Scoring

The score is the time completed. If the work is not completed, the score will be the amount of reps completed.

Flow

P1 can start seated on the rower but not touching handles.

Non-performing athlete can assist with strapping in and seat.

Judge to reset the rower.

JUGGERNAUT

RX
8 Minute Time Cap

0:00-1:30 AMRAP SYNC Devils Press  2 x 22.5/15kg

1:30 - 2:00 Rest/Start pre-loading bar

2:00 - 8:00 Max Clean

SCALED
8 Minute Time Cap

0:00-1:30 AMRAP SYNC SA Devils Press 

1 x 22.5/15kg

1:30 - 2:00 Rest/Start pre-loading bar

2:00 - 8:00 Max Clean

Movement Standards:

SYNC Dual Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep. Athletes cannot re-dip the legs during the lift. Please note: the athlete must move the dumbbells from the floor to overhead by swinging or snatching both the dumbbells.The synchronized position is the end of the rep with the DBs above the head, arms, hips and knees fully locked out. Once this position has been reached by both athletes, the next rep can start.

SYNC SA Devils Press: The athlete must swap arms between each rep. For the scaled athletes, Devil’s clean and jerk will be accepted for scaled athletes (breaking at the movement at the shoulders) Just like the devil press athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will snatch or swing the dumbbells from the floor and finish with the dumbbell on the shoulders, when caught in the dip of the power clean to finish the rep the athlete must be stood up with hips locked out at the top. The non-working hand cannot be touching the body or supporting the wait in anyway.  
The synchronized position is the end of the rep with the DB above the head, arms, hips and knees fully locked out. Once this position has been reached by both athletes, the next rep can start.

Clean: Any clean may be performed, as long as full lock out of the hips and knees is met before bringing the bar back down. The cleans are full cleans from the floor and not to be performed from the hang.

Scoring

This will be scored as two different events:

PART A - Score is total number of reps. Higher the better

PART B - Score is the weight of combined lifts.

Flow

The workout starts with both athletes under the rig with DB’s by their feet. Athletes will then pick up their DB and for the Devils Press positions and start 90sec of max sync reps. 

At 1:30, Athletes put their DB’s back under the rig and retrieve the barbell. They can start to pre-load the bar but cannot lift until 2:00. 

At 2:00 Athletes have 6 minutes to both reach a max clean. Athletes must share the bar

JUGGERNAUT

RX
8 Minute Time Cap

0:00-1:30 AMRAP SYNC Devils Press  2 x 22.5/15kg

1:30 - 2:00 Rest/Start pre-loading bar

2:00 - 8:00 Max Clean

SCALED
8 Minute Time Cap

0:00-1:30 AMRAP SYNC SA Devils Press 

1 x 22.5/15kg

1:30 - 2:00 Rest/Start pre-loading bar

2:00 - 8:00 Max Clean

Movement Standards:

SYNC Dual Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep. Athletes cannot re-dip the legs during the lift. Please note: the athlete must move the dumbbells from the floor to overhead by swinging or snatching both the dumbbells.The synchronized position is the end of the rep with the DBs above the head, arms, hips and knees fully locked out. Once this position has been reached by both athletes, the next rep can start.

SYNC SA Devils Press: The athlete must swap arms between each rep. For the scaled athletes, Devil’s clean and jerk will be accepted for scaled athletes (breaking at the movement at the shoulders) Just like the devil press athletes will start each rep with the dumbbell on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will snatch or swing the dumbbells from the floor and finish with the dumbbell on the shoulders, when caught in the dip of the power clean to finish the rep the athlete must be stood up with hips locked out at the top. The non-working hand cannot be touching the body or supporting the wait in anyway.  
The synchronized position is the end of the rep with the DB above the head, arms, hips and knees fully locked out. Once this position has been reached by both athletes, the next rep can start.

Clean: Any clean may be performed, as long as full lock out of the hips and knees is met with the bar in the front rack position before bringing the bar back down. The cleans are full cleans from the floor and not to be performed from the hang.

Scoring

This will be scored as two different events:

PART A - Score is total number of reps. Higher the better

PART B - Score is the weight of combined lifts.

Flow

The workout starts with both athletes under the rig with DB’s by their feet. Athletes will then pick up their DB and for the Devils Press positions and start 90sec of max sync reps. 

At 1:30, Athletes put their DB’s back under the rig and retrieve the barbell. They can start to pre-load the bar but cannot lift until 2:00. 

At 2:00 Athletes have 6 minutes to both reach a max clean. Athletes must share the bar