NT’s Fittest Partners

1 Rep max Snatch. 3 x 30 second windows to attempt, every 4m30s.

The workout starts with all athletes in the 'WAIT' box. At the call of 'LIFT' Team 1 will have a 30 second window to COMPLETE their lifts. At the next call of LIFT, team 1 will STOP and any reps not complete will not count, and Team 2 will have their 30 second window to complete their lifts.

Teams will have 2 barbells available, but only one athlete may lift at a time at the claa of the judge, athlete 1 first who is in the front lane and athlete 2 second who is in the rear lane.

This will continue until all 9 teams have lifted and after Team 9, will then return back to Team 1 for their second lift, which will be 4min and 30 seconds later. This will continue until all teams have had 3 x 30 second windows to lift.

-Teams may have as many lifts as they like in the 30 second window and can change weights up or down.

-Must remain inside the box at all times for the lift to count.

-No other eqipment or partners may be in the box for the lift to count.

-Lift must be completed and credited by judge inside the 30 second window to count.

-Score is the highest successful lift from partner 1 and 2 combined. Females will have 30% weight added to their best lift when mens and ladies scores are compared.

-Movement standards will be briefed on thed day, and snatch may be used.

For Time:

30 Strict Handstand Push-Ups*

30 Alternating Pistols**

30m Handstand Walk***

30 Alternating Pistols**

30 Bar Muscle-Ups****

*Int: Push-Ups Beg: Kneeling Push-Ups

**Int: Box Step Ups 24kg/16kg Beg: Step Ups

***Int: 30m Walking Lunge 24kg/16kg Beg: 30m Walking Lunge

****Int: Chest to Bar Pull-Ups Beg: Jumping Chest to Bar Pull-Ups

This workout starts with both athletes on the start line. At the call of 'GO' one athlete moves to the first box, behind the rig, while the other starts the HSPU. Athletes may swap at any time, but must tag before swapping.

Once the 30 reps are complete, one athlete moves to the start line and the other to the first box to start the Pistols. Athletes may swap at any time, but must tag before swapping.

Once the 30 reps are complete one athlete moves to the start line and the other can commence the HS Walk. Athletes may swap only after completing a 2m segment and must tag every time to swap.

Once the 30 reps are complete, one athlete moves to the start line and the other to the first box to start the Pistols. Athletes may swap at any time, but must tag before swapping.

Once the 30 reps are complete, BOTH athletes may move to the first rig and commence the first 20 Bar Muscle Ups, and may swap at any time, however must not be touching the pull-up bar at the same time. Once 20 reps are complete, they move to the next rig to complete the final 10 reps, once the 30 reps (total) are complete both athletes run across the finish line where time will be called. 

AMRAP in 12 Minutes of:

9 Chest to Bar Pull-Ups*

9 Deadlifts 100kg/70kg**

12/9 Cal Row

* Int: Pull Ups Beg: Ring Rows

**Int: 70kg/50kg Beg: 50kg/35kg

This workout starts with both partners on the start line. At the call of 'GO' one partner moves to the bar to start the Chest to Bar Pull-Ups. At the completion of the Chest to Bar Pull-ups, they then move to the barbell to complete 9 Deadlifts and then on the rower to complete 12/9 Cal on the rower.

At the completion of the row, the first athlete must then run and tag athlete two who can start the next round and must themselves wait on the start line.

This continues for as many rounds and reps as possbilbe, alternating rounds with your partner.

For Time:

50 Sync Wall Balls 20lb/14lb - 10ft/9ft*

40 Toes to Bar**

50 Power Cleans

40 Toes to Bar**

50 Sync Wall Balls 20lb/14lb - 10ft/9ft*

Weights: Adv: 60kg/40kg Int: 50kg/35kg Beg: 35kg/25kg

*Beg: Sync Wall Ball Squats

**Beg:Hanging Knee Raises

The workout starts with both partners on the start line. At the call of 'GO' both athletes move forward and start the synchronised Wall Balls.

Once they are complete ONE athlete stays on the start line, the other athlete can move forward to the bar and start the toes to bar. 

Athletes may swap at any time by tagging their partner on the start line. Once 40 Toes to Bar are complete, both partners may move forward to the barbell.

The first 15 reps must be completed in the first box, then the bar must be moved forward to box 2 to complete the next 15 reps. Then on to box 3 to complete the next 10 reps and finally on to box 4 for the final 10 reps.

One athlete must then remain at the barbell, while the other athlete starts the Toes to Bar. Athletes may swap at any time by tagging their partner at the barbell. Once 40 Toes to Bar are complete, both partners may move on to the Wall Balls. Once 50 Synchronised Wall Balls are complete, both athletes must run across the finish line where time will be called for the workout.