Monster Mash Bash 2024

88 DUBS/ 100 SINGLES

INTO 

AMRAP 

5 synchro squat cleans 

10 burpee box jump overs/ step overs

15 sunchro Deadlifts 

Rx:115/95 

SC: 95/75

8 MIN CAP!!

3...2...1...GO!!!

Both partners will proceed to their ropes from the start line. 

Partner A will begin to Jump rope working to complete 88 dubs or 100 singles. Partners must split Dubs/ SINGLES in half. 

Once Partner B has completed the remainder of the rep for the buy in, they can both begin their synchro squat cleans. 

Synchro reps for the squat clean will be counted at the top with the hips and knees fully extended. Hips MUST past the knees to be counted as a rep for the squat clean. 

Burpee box jump overs will be split as desired. Once all 10 reps of BBJO have been complete, athletes will proceed back to the barbell to complete deadlifts. 

All deadlift reps are completed at the top with full hip and knee extension.

Barbell must come back to the ground to begin each rep. Any rep that does not touch the ground and reach full extesion at the top will result in a no rep. 

Come Mr Tallyman, Tally me banana

5 rounds

8 power snatches 

30 wall balls 

10 chest to bar (8 BURPEE TO TARGET)

Rx- 115/75 WB 20/14

Scaled- 95/65 WB 14/10

Sc- *8 BURPEE TO TARGET 

11 min cap

Workout flow

Beginning with both athletes standing behind the line

3..2…1… Go!

Both athletes will advance to barbell together. Power snatches will begin with barbell on the ground and collars on the outside of the plates. The rep will end in triple extension (fully extended knees, hips and elbows) at the top with barbell overhead with fee

Athlete 1 will begin snatches, At the completion of snatches and once the barbell has been brought to the floor, both athletes will transition to wall balls and begin. Minimum work requirement per round is 2 reps per athlete 

***Wall Balls may be split but not required. *** 

There is no minimum work requirement for the wall balls.

Wall balls must touch the designated line (9ft for female and 10ft for male) with hips fully extended at the top, Hips must come past the knees at the bottom position of the wall ball to complete the rep. 

Once wall balls are completed both athletes may advance to the pull up bar to begin 10 chest to bar. Chest to Bar reps may be split as desired. 

Chest must visibly touch or clavical must visibly reach over the bar to count as a rep. Minimum work requirement for each partner per round is 2 reps 

For scaled movement Burpee to target, Both hands must touch the target at the top and chest must touch the ground at the bottom of the burpee.

******Minimum requirement of 2 Power snatch AND 2 Chest to bar pullup per athlete per round

11 min Cap

10 Worm Thrusters

10 worm lunges

5 Shuttle Runs 50’ 

scaled:

12 synchro CONTACT squats 70/30

12 SYNCHRO LUNGES 35/25

5 shuttle runs

Sandworms must begin on the floor and be lifted to the shoulder to begin thrusters/squats. 

Sandworm Thrusters are completed as the worm reaches the opposite shoulder after being thrusted up and over the head. 

*Scaled*: 12 worm squats splitting 6 each side. To transition the bag to the other side, partners may do a thruster to transition to the opposite side or drop the bag and clean it to the opposite side.

Sandworm lunges, knee must make contact with the ground at the bottom of the lunge and come to full extension of hips and knees at the top of the lunge. 

*Scaled*: 12 Synchro lunges will be synchro at the top and must touch knee at the bottom to count as a rep. Weight must be on the same side for every rep during lunges

5 shuttle runs will be split as desired. 

125lb worm 

SCALED: sandbag for weighted synchro contact squats 70/30

It’s Showtime!

3 Deadlifts

2 Hang Power Cleans

1 Front Squat

(Max Lift)

6 minute Cap

3…2…1.. GO! 

Both Athletes may approach the barbell to load, once the bar is loaded the non lifting athlete must stand behind the tape while athlete one is lifting. 

Athletes may split time as desired (6minutes) 

Athletes must announce weight attempt to judge prior to lift.

Both athletes will have 6 minutes at attempt for a max lift.

Heaviest lift from both athletes will be the recorded score and combined for max points

Movement standards: 

Bar must begin from the floor for the 3 deadlifts. 

Upon completion of 3 deadlifts, bar may NOT  pass below the knee.

From the hang position 2 hang power cleans will be completed followed by one front squat. 

Hips must visibly pass the knees at the bottom of the front squat and come to full extension at the top of the lift to count as rep.

Failure to come to full extension at the top of the lift will result in a no rep.