Suburban Showdown

2 min. running clock to establish a max stone to shoulder, followed by an AMRAP of hand release burpee's to a plate in the time remaining. The burpee's will serve as a tie breaker in the event of a tie in the stone total. Score= Combined weight of heaviest stones lifted by athlete #1 and athlete #2. Tie Breaker= Total number of hand release plate burpees completed by both athletes, AFTER they have established their max stone weight. A score will look like this.... (Total weight of heaviest stones shouldered by athlete #1 and athlete #2.Total hand release plate burpee's completed by athlete #1 and athlete #2) DESCRIPTION/STANDARDS Both athletes will begin on their starting mat. Each athlete will have their own ladder of 6 stones that will be lined up vertically, in order, from smallest to biggest. Stone weights- 75/95/115/135/170/205. At the sound of "Go," athletes will begin attempting stones until they have established a max stone. They may go in any order they choose, and athletes do not have to start on the smallest stone and work up to the biggest. Athletes may also start on a bigger stone, and in the event of a failed attempt, they will be allowed to go back down to attempt a lighter stone. Once the athlete has full control of the stone at the shoulder, the judge will notify you. When you are done with stone attempts, you may then return to the starting mat and begin your burpee's. All stones MUST be on their designated mat for burpee's to count! Tie Breaker- AFTER the athlete has established their max stone to shoulder, they will then return to the starting mat and begin their AMRAP of hand release burpee's to a 25 lb. plate in the time remaining. Standards for the burpee's will be both hands off the ground at the bottom, and the rep will finish when both feet are on the plate at the same time. Athletes may jump, or step onto, and off of the plate. EXAMPLE/SCENARIOS Rich lifts a 170 lb. stone, and Dustin lifts a 205 lb. stone. The first part of their score would be 375. (170+205) Then they hustle back to the starting mat with 1:20 left on the clock and begin their burpee's. Dustin finishes 30 burpees in the time remaining, and Rich finishes 25. Their tie break score would be 55 (30+25) giving them a score of 375.55 (Total Combined Weight of Max Stone Shouldered.Total Number of Burpees Completed)

Teams will have 5 minutes to accumulate as many rounds and reps as possible of: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Shoulder to Overhead (135/95) -Reps and movements may be split between both athlete's how ever they choose. -All transitions between team mates must start with the barbell on the ground. The bar may not be passed back and forth. -Same sex teams will share a bar. Co-Ed teams will have a 135 lb. bar and a 95 lb. bar. Guys will use a 45 pound bar and ladies will have a 35 lb. bar. -Deadlifts must be conventional, no sumo. The rep will count once the athlete has taken the bar from the ground to a fully extended position. Knees locked, hips open, and shoulders behind the bar. -Hang power cleans must start from the same extended position as a completed deadlift. The bar must make a downward motion not to pass below the knees, and the rep will finish when the bar is at the shoulders with the athlete extended and the elbows on the other side of the bar. Rebounding will be allowed from the hang, but there must be a distinct lock out in the front rack position with a brief pause before beginning the next rep. Athletes may begin hang power cleans immediately after completing their 12th deadlift. -Shoulder to Overhead may be any form of a press. Strict press, push press, push jerk, or split jerk will be allowed. The rep will begin with the bar touching the shoulders in the front rack position and will be completed once the bar is clearly locked out over head with the body fully extended and the feet together. Athletes may rebound the bar off the shoulders but there must be a distinct pause and lock out at the top of the press. Athletes must reach full extension on their last hang clean before beginning their shoulder to over head.

12 minutes to complete: 500m Row 50 Back Squats (135/95) 50 Medicine Ball Sit Ups (20/14) 50 Single Unders EACH 50 Medicine Ball Sit Ups (20/14) 50 Back Squats (135/95) 500m Row For Time -Score will be time of completion. One second per rep not completed will be added to the time cap. -Athletes may partition reps and movements as they please except for the single unders, in which one person will complete all 50, then the other will complete all 50. Both athletes will not be required to row, squat, or sit up. -The rower will be turned on and athletes will start at 0m not touching the handle. Athletes may not lift the bar for back squats until the rower reads 500m -Back squats must be performed with the bar on the back, and only the person performing the squats will be allowed to touch the bar. In other words athletes may not pass the bar back and forth. Hip crease must go below the top of the thigh and will finish with the athlete standing all the way up with a brief pause. -Med ball sit ups will begin when the ball touches the ground above the head and will be completed once the ball touches the ground in front of the feet. Knees must be out and bottom of the shoes together in a butterfly position. -EACH athlete will complete 50 single unders before the other athlete begins their 50 single unders. Once both athletes have finished their 50 single unders they will then proceed to ladder back down.