The Unified Pairs Comp

6 min AMRAP 

Max Clean and Jerks

*Score is total weight lifted (# reps multiplied by weight of bar)

*Athletes on each team must use the same bar

*Teams can choose between 40/30, 60/40, 80/50, or 100/60

*For example, 120 reps @60 = a score of 7,200, 160 reps @40 = a score of 6,400, etc.

Intermediate is the same as RX for this event

Description: Prior to starting, athletes will choose their workout weight and load their bar. There is one barbell per team, shared between partners. Athletes may not change their weight choice during the workout. 

Athletes will start facing the bar. On the call of 3..2..1.. GO, athletes will accumulate as many Clean and Jerk reps as possible at their chosen weight. The barbell starts on the floor for each rep. Athletes may not lower to the hang position before cleaning the bar. A squat or power clean is allowed. A shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

RX:

Part A: 4 Rounds for Max Reps

Every 2 Minutes (partners alternate full rounds - 2 each):

12/10 Cal Bike

Max Lateral Burpees Over Dumbbell in the remaining time

Intermediate:

Part A: 4 Rounds for Max Reps 

Every 2 Minutes (partners alternate full rounds - 2 each):

10/7 Cal Bike

Max Lateral Burpees Over Dumbbell in the remaining time

Rest 1 Minutes (8:00–9:00) before starting Part B.

Workout Instructions:
This is a 16-minute partner workout split into two parts. In Part A, you'll complete 4 rounds for max reps in 8 minutes, alternating full 2-minute intervals with your partner. Each interval starts with a 12/10 calorie bike, followed by max lateral burpees over a dumbbell in the remaining time. Your combined total burpees across all rounds will be your Score. After a 1-minute rest, move into Part B...

RX:

7-Minute Ladder for Total Reps

In a “You Go, I Go” Format:

2 Handstand Pushups 

4 Chest to Bar Pull-ups 

6 Dual Dumbbell Front Squats @22.5/15 kg

*Continue adding 2 reps to each movement per round (e.g., 4-6-8, 6-8-10, etc.)

Intermediate:

7-Minute Ladder for Total Reps

In a “You Go, I Go” Format:

2 Dual Dumbbell Push Presses @15/10 kg

4 Dual Dumbbell Hang Power Cleans @15/10 kg

6 Dual Dumbbell Front Squats @15/10 kg

*Continue adding 2 reps to each movement per round (e.g., 4-6-8, 6-8-10, etc.)

Workout Instructions:

After a 1-minute rest following Part A, athletes will move into a 7-minute ladder in a "you go, I go" format. Alternate full rounds with your partner, starting with (RX) 2 Handstand Pushups (kipping ok), 4 pull-ups , and 6 dual dumbbell front squats (intermediate) 2 dual dumbbell push presses, 4 dual dumbbell hang power cleans, and 6 dual dumbbell front squats. Each round, increase the reps by 2 per movement (e.g., 4-6-8, 6-8-10, etc.). Your total reps completed as a team in the ladder will be your Score 2. Push hard during your work periods and communicate well to maximise efficiency.

2+4+6 =12

4+6+8 =30

6+8+10 =54

8+10+12 =84

10+12+14 =120

12+14+16 =162

14+16+18 =210

16+18+20 =264

RX:

12 min AMRAP

50 Synchro Toes to Bar

40 Cal Ski + Row (working same time)

30 Synchro Box Jump Overs (24/20)

20 Snatch (60/40) (split) 

Intermediate:

12 min AMRAP

50 Synchro Hanging Knee Raises

40 Cal Ski + Row (working same time)

30 Synchro Box Step Overs (24/20)

20 Snatch (40/30) (split) 

Description: Athletes will start under the pull-up bar. At the call of go, athletes will complete synchro Toes to Bar reps. Teams must have all 4 feet touching the bar simultaneously (scaled will have all their knees above their waist.) For the machines, athletes will both work on opposite machines at the same time. One athlete Skis and the other Rows. They may switch at any time and will continue to work until both machines read 40 calories. The Box Jump Overs will start with both athletes having both feet on the ground. Each athlete has their own box. The rep ends with all 4 feet on top of the box. Athletes will then step down on the other side to start the next rep. Step Ups (for scaled) will be performed the same. All 4 feet on the ground and then on top of the box at the same time. A step-down is required in all divisions. The Snatches will be back and forth as desired until the total reps are complete. A squat or power snatch is allowed. When teams complete a round, a new round begins until the 12 minutes are up.