Christmas Smash

1 Athlete will hold a rope and swim 25m (to other end of the pool)

Once they reach the end, the other Athlete will then start pulling their team mate back to the start end of the pool. 

The Athlete being pulled can not help by swimming while being pulled.  If you should kick your legs you will then have to restart the pull again.

Flutter Boards are ok, No flippers

Every 75 Seconds x 6

Athletes will alternate rounds - 3 rounds each

1 Round of DT

Then Max reps on the Rig

DT

12 Deadlifts

9 Hang Cleans

6 S2OH

(Teams will have 1 barbell - if you are a mixed pair or have a teen, you will have to change weights between turns)

Rig Point System

1 Point: Ring Row

2 Point: Pull up

3 Point: Chest 2 Bar

4 Point: Muscle up

5 Point: Pull over

Then you will move straight into PART B - (No rest)

Build to a MAX COMPLEX in 3 Minutes

1 Deadlift + 1 Hang Clean + 1 S2OH

This must be unbroken

pairs scores will be added together for Score

Teens:

Max Unbroken Complexes

number of Complex x load on bar = Score

e.g.  4 unbroken complex x 15kgs = 60kg

All barbell movements must be unbroken

1 Barbell between teams - mixed teams you will make a choice between a 15 or 20kg bar.

Teams will make there way from McKenzie Pool back to Tribal Phoenix.

Starting outside the pool, both athletes must get to the back door of Tribal Phoenix via the Driveway to finish.

1 Athlete must be running at all times

1 Athlete can Scooter, Bike, Skate (you will need to supply your travel object - Not a car lol)

Athletes can change over at anytime as long as 1 person continues to run.

Clock stops once both athletes are back.

Be safe and take your time crossing the roads as there is no safety measures between the pool and the gym.

4 Rounds For Time

20 Synchro Air Squats

10 Partner Clapping Push ups

5 Synchro Burpees

2 x 25m Swim (there and back)

Allocate the swim as you wish between your pairs.

You can swim, run, walk, flutter board while in the pool.

NO FLIPPERS